Fresh Watermelon Cake Recipe

​If you’re looking for a unique birthday dessert that’s made with real food ingredients, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is the perfect solution.

Unlike a traditional white cake or chocolate cake, there’s no cake batter, cake flour, purpose flour, granulated sugar, icing sugar, unsalted butter, sour cream, heavy cream, or cream frosting required. Instead, this beautiful watermelon birthday cake is made entirely from fresh fruit and takes far less time to prepare than a traditional layer cake.

I originally made this fresh fruit cake recipe for my sister-in-law’s birthday. Since she prefers eating whole foods and seasonal fruit, I knew a regular birthday cake, even one of my sugar free low carb cake recipes, wouldn’t be nearly as exciting as a giant watermelon cake decorated with fresh berries and fruit skewers.

The reaction was priceless.

As soon as she saw it, she was over the moon excited. Instead of feeling pressured to eat a keto flour-filled dessert, she had a birthday cake she genuinely wanted to enjoy.

After we sang Happy Birthday and she blew out the candle, everyone immediately started grabbing the fruit skewers around the cake base. Then I sliced the whole cake into wedges and served it alongside a bowl of sugar-free whipped cream for anyone who wanted it.

It turned out to be one of the easiest birthday desserts I’ve ever made.

The Best Way to Make a Watermelon Birthday Cake

Many watermelon cake recipes online use multiple cake layers stacked on top of one another to create a layer cake effect. While those are beautiful, I wanted the easiest way possible.

Instead of creating multiple cake layers, I simply transformed a seedless watermelon into a single cake shape.

The result was a gorgeous cake with a simple naked look that was easy enough for anyone to recreate at home.

Since watermelon is one of summer’s most refreshing juicy fruits, it naturally becomes the star of the show.

The combination of:

• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves

Creates a stunning presentation without needing complicated decorating skills.

Why You’ll Love This Watermelon Cake

Ingredients Found at Any Local Grocery Store.

One of my favorite things about this recipe is how accessible it is. You don’t need specialty ingredients, expensive equipment, or a trip to multiple stores. Everything can be found at your local grocery store.

• No baking required
• Naturally sweet from fresh fruit
• Perfect for summer parties
• Gluten-free and flourless
• Easy to customize with seasonal fruit
• Beautiful presentation with minimal effort
• Can be made ahead of time
• Great for guests who prefer whole foods

Ingredients You’ll Need

This fresh fruit cake uses simple ingredients you can find at any local grocery store:

• Seedless watermelon
• Fresh strawberries
• Green grapes
• Blueberries
• Fresh mint leaves
• Happy Birthday topper (optional)

For serving:

• Sugar-free whipped cream, optional

Why This Fresh Fruit Cake Recipe Works for So Many Different Diets

One reason I think this fresh fruit cake recipe is becoming so popular is because it works well for guests following different eating styles.

Many people today are trying to eat more whole foods and fewer processed ingredients.

Others may be avoiding flour, limiting desserts, reducing added sugars, or simply trying to include more fresh berries and seasonal fruit in their diet.

Unlike traditional fruit cake recipes made with dried fruit, sugar syrup, cake batter, and loaf cake ingredients, this version celebrates real fruit in its most natural form.

It’s naturally:

• Flourless
• Gluten-free
• Dairy-free
• Vegetarian
• Whole food based

For guests who want something extra, serving sugar-free whipped cream on the side is a wonderful option.

How to Create a Beautiful Cake Shape

The most important step is creating the cake base.

Start by cutting both ends off your watermelon so it sits securely on a flat surface.

Using a large sharp knife, carefully remove the rind.

Continue trimming around the sides of the cake until you create a smooth cylinder shape.

Don’t worry about making it perfect.

In fact, I love the slightly rustic naked look because it highlights that this is made from real fruit rather than cake sponge and frosting.

Once shaped, use paper towels to pat the outside dry.

This helps the fruit decorations stay in place and prevents excess moisture from collecting on the serving platter.

Decorating the Top of the Cake

The top of the cake is where you can really have fun.

I kept mine simple by using a combination of:

• Whole strawberries
• Halved strawberries
• Grapes
• Blueberries
• Fresh mint leaves

Instead of carving elaborate fruit pieces, I simply arranged the fruit naturally.

The fresh berries added beautiful color while the mint created contrast against the bright red watermelon.

For added height, I threaded fruit pieces onto decorative skewers and inserted them into the center of the cake.

Finally, I added a Happy Birthday topper to complete the design.

Why Fruit Skewers Take This Cake to the Next Level

One unexpected feature that everyone loved was the fruit skewers around the base.

Not only did they make the cake look festive, but they also gave guests something to snack on immediately.

Before the watermelon was even sliced, people were reaching for strawberries, grapes, and blueberries from the skewers.

If you’re serving this at a birthday party, baby shower, graduation party, or summer gathering, I highly recommend adding this simple touch.

It takes the presentation to the next level while making the dessert more interactive and fun.

Frequently Asked Questions

Can I make this ahead of time?

Yes.

You can assemble the entire watermelon birthday cake several hours ahead of time and refrigerate until serving.

For best results, keep it loosely covered with plastic wrap.

How should I store leftovers?

Store leftover watermelon and fruit in an airtight container in the refrigerator.

It’s best enjoyed within 1 to 2 days.

How many people does a watermelon cake serve?

This recipe serves about 12 people, depending on the size of your watermelon and whether additional desserts are served.

What should I serve with watermelon cake?

I love serving sugar-free whipped cream on the side so guests can choose whether to add it.

Tips for Success

Dry the Watermelon Well

Watermelon is one of the juiciest fruits, so take a few extra minutes to pat the outside dry before decorating.

Decorate Shortly Before Serving

For the freshest presentation, decorate the cake a few hours before your party.

Use Seasonal Fruit

This fresh fruit cake recipe works beautifully with:

• Strawberries
• Blueberries
• Grapes
• Raspberries
• Blackberries
• Kiwi
• Dragon fruit

Save the Scraps

Don’t throw away the extra watermelon. Cube it and serve alongside the cake or freeze it for smoothies later.

Flourless Fresh Fruit Watermelon Cake Recipe

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Easy Flourless Fresh Fruit Watermelon Cake Recipe

Whether you’re serving guests who prefer whole foods, avoiding restrictive diets, or simply looking for a fun summer dessert, this Easy Flourless Fresh Fruit Watermelon Cake Recipe is a beautiful alternative to traditional birthday cake. With its fresh berries, juicy fruits, simple cake shape, and colorful presentation, it’s guaranteed to be the centerpiece of your celebration.

Prep Time 30 minutes minutes

Servings 12 servings

Calories 96kcal

Author Brenda Bennett | Sugar-Free Mom

Equipment

• 1 Cutting board
• 1 cake stand
• 1 Large Bowl
• 1 sharp knife
• 12 toothpick skewers

Ingredients

• 6 pounds seedless watermelon (1 large)
• 1 pound strawberries
• 1 cup green grapes
• 1 cup  blueberries
• Fresh mint leaves

Optional

• Sugar-free whipped cream
• Happy Birthday cake topper

Instructions

• Cut both ends off the watermelon and stand it upright on a cutting board.
• Using a sharp knife, carefully remove the rind and white portion of the watermelon.
• Shape the watermelon into a smooth cylinder resembling a cake.
• Pat the outside dry with paper towels.
• Transfer the watermelon to a serving platter or cake stand.
• Arrange whole and halved strawberries, grapes, blueberries, and mint leaves around the top and one half of the watermelon.
• Thread additional fruit onto small skewers and insert several into the top of the cake for height and decoration.
• Place more fruit skewers around the base of the cake for guests to enjoy.
• Insert a Happy Birthday topper into the center of the cake if using.
• Refrigerate until ready to serve.
• Slice the watermelon into wedges and serve with sugar-free whipped cream if desired.

Video

Notes

Serving Size: Approximately 1 slice watermelon cake with assorted berries and grapes (about 290g).

– Decorate up to 24 hours in advance.

– Store leftovers covered in the refrigerator.

– Save extra watermelon pieces for fruit salad or smoothies.

Midlife Macro Approved

Watch my video tutorial on Pinterest.

Nutrition

Serving: 1serving | Calories: 96kcal | Carbohydrates: 24g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 3mg | Potassium: 345mg | Fiber: 2g | Sugar: 19g | Vitamin A: 1310IU | Vitamin C: 42mg | Calcium: 24mg | Iron: 1mg

The post Easy Flourless Fresh Fruit Watermelon Cake Recipe appeared first on Sugar-Free Mom.

Quick Pickle Vegetables

Whether you’re making quick pickled red onions, pickled cucumbers, green beans, cauliflower, radishes, or a colorful mix of fresh veggies, this quick pickle brine is one of the easiest ways to preserve vegetables and add a burst of flavor to salads, burgers, sandwiches, tacos, grain-free bowls, and more.

Quick pickling is one of the best kitchen skills to learn because it requires no special equipment, no canning process, and very little hands-on time. Just a jar, a sharp knife, a few pantry staples, and your refrigerator.

Why You’ll Love These Sugar-Free Refrigerator Pickles & Veggies

• No added sugar
• No canning required
• Ready in as little as 30 minutes
• Great way to use up fresh vegetables
• Naturally low carb and keto-friendly
• Easy to customize with fresh herbs and spices
• Perfect for meal prep
• Adds flavor without extra calories

Unlike traditional sweet pickles or bread-and-butter pickles, these refrigerator pickles let the natural flavor of the vegetables shine through while providing that classic tangy crunch.

What Are Quick Pickles?

Quick pickles, also called refrigerator pickles, are vegetables soaked in a vinegar-based brine rather than undergoing a traditional fermentation process. They are stored in the refrigerator and become flavorful within hours instead of days or weeks.  

The biggest difference between traditional fermented pickles and quick pickles is that quick pickles use vinegar for acidity and preservation rather than relying on beneficial bacteria to create lactic acid during fermentation.

Best Vegetables for Quick Pickling

One of the great things about quick pickling is that almost any vegetable works.

Try:

• Red onions
• Cucumbers
• Green beans
• Radishes
• Cauliflower florets
• Bell peppers
• Jalapeños
• Carrots
• Cabbage
• Asparagus
• Turnips

Quick pickled red onions are especially popular because they turn a beautiful bright pink color after soaking in the brine.

Ingredients You’ll Need

For the Quick Pickle Brine

• 2 cups apple cider vinegar or white vinegar or 1 cup each
• 2 cups water
• 2 tablespoons kosher salt
• 2-4 tablespoons Allulose liquid (optional)
• 2 tablespoons pickling spice or see below

Optional Flavor Boosters

• Fresh dill
• Dill seed
• Mustard seeds
• Coriander seeds
• Garlic cloves
• Black peppercorns
• Red pepper flakes
• Fresh herbs

A simple 1:1 ratio of vinegar to water works beautifully for most quick pickling recipes.

How to Make Easy Sugar-Free Quick Pickled Vegetables

Step 1: Prepare the Vegetables

Wash and dry your vegetables thoroughly.

Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.

Step 2: Fill the Jar

Pack vegetables tightly into a clean glass jar or mason jar.

Add any fresh herbs or spices you enjoy.

Step 3: Make the Brine

In a measuring cup or bowl, combine:

• Vinegar
• Water
• Salt
• Pickling spice

Bring to a low boil and whisk until the salt and sweetener if using, dissolves.

Step 4: Pour Over Vegetables

Pour the brine over the vegetables until completely covered. Let cool about 30 minutes.

Seal tightly with a lid.

Step 5: Refrigerate

Place the jar in the refrigerator.

For best flavor:

• Red onions: 30 minutes to 1 hour
• Cucumbers: 24 hours
• Mixed vegetables: 24–48 hours

The longer they sit, the more flavorful they become.

Favorite Quick Pickled Vegetable Combinations

Quick Pickled Red Onions

The easiest and most popular option.

Perfect on:

• Burgers
• Salads
• Tacos
• Lettuce wraps
• Sandwiches

Dill Refrigerator Pickles

Add:

• Fresh dill
• Garlic cloves
• Black peppercorns

These taste similar to classic dill pickles without any added sugar.

Pickled Green Beans

A crunchy addition to charcuterie boards and salads.

Mixed Pickled Vegetables

Combine:

• Cauliflower
• Carrots
• Red onions
• Bell peppers
• Green beans

This colorful combination makes a great side dish or snack.

How Long Do Refrigerator Pickles Last?

Because these are quick refrigerator pickles and not canned pickles, they must remain refrigerated.

Stored properly in an airtight container, most quick pickled vegetables stay fresh for 2 to 4 weeks.

Can Quick Pickled Vegetables Support Gut Health?

While quick pickled vegetables made with vinegar are not fermented and don’t contain the beneficial bacteria found in traditional fermented foods like sauerkraut, kimchi, or naturally fermented pickles, they can still support a healthy gut in several ways.

1. They Help You Eat More Vegetables

Most Americans fall short on vegetable intake. Adding tangy quick pickled vegetables to meals makes vegetables more appealing and can help increase your daily fiber intake.

Fiber acts as a prebiotic, feeding the beneficial bacteria already living in your gut.

2. Vinegar May Support Digestion

The vinegar used in quick pickling, especially apple cider vinegar, contains acetic acid, which may help support digestion and healthy blood sugar balance when consumed with meals.

3. Herbs and Spices Offer Additional Benefits

Many common pickling ingredients contain plant compounds that support digestive health:

• Fresh dill provides antioxidants and may help soothe digestion.
• Garlic contains prebiotic fibers that feed beneficial gut bacteria.
• Mustard seeds contain compounds that may support digestion.
• Coriander seeds have traditionally been used to ease digestive discomfort.

4. Pair Them With Fermented Foods

For even greater gut health benefits, serve quick pickled vegetables alongside fermented foods such as:

• Sauerkraut
• Kimchi
• Plain kefir
• Unsweetened yogurt
• Fermented pickles

This combination provides both prebiotic fibers and probiotic bacteria.

Tips for the Best Quick Pickles

✔ Use fresh vegetables for the best crunch.

✔ Choose vinegar with at least 5% acidity. I used a combo of apple cider and white vinegar.

✔ Store only in the refrigerator.

✔ Let vegetables sit at least 30 minutes before serving.

✔ Experiment with fresh dill, garlic, mustard seed, and coriander.

✔ Use glass jars rather than plastic containers for best flavor.

Frequently Asked Questions

Can I make quick pickles without sugar?

Absolutely. This recipe is completely sugar-free and still delivers plenty of flavor thanks to vinegar, salt, herbs, and spices.

What’s the best vinegar for quick pickling?

White vinegar provides a clean, classic pickle flavor while apple cider vinegar offers a slightly milder, sweeter taste. Both work well.  

Can I pickle different vegetables together?

Yes! Mixed vegetable pickles are a great way to use up produce before it spoils.

Do quick pickles need to be canned?

No. Refrigerator pickles are specifically designed to skip the canning process and be stored in the refrigerator.

Making easy sugar-free quick pickled vegetables is one of the simplest ways to add flavor, crunch, and color to your meals. With no added sugar, minimal ingredients, and endless customization options, this refrigerator pickle recipe is perfect for anyone following a low-carb, keto, or sugar-free lifestyle.

Whether you’re making quick pickled red onions, dill pickles, green beans, or a colorful mix of fresh vegetables, you’ll love having a jar ready in the refrigerator to instantly elevate any meal.

Are Quick Pickled Vegetables Probiotic?

No. Most quick pickled vegetables are made with vinegar and do not undergo fermentation, so they generally do not contain live probiotic bacteria.

However, they can still support gut health by encouraging vegetable intake, increasing fiber consumption, and providing flavorful variety that makes healthy eating more enjoyable.

Easy Sugar Free Quick Pickled Vegetables

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How to Make Easy Sugar Free Quick Pickled Vegetables

These easy sugar-free quick pickled vegetables are crisp, tangy, colorful, and ready in as little as 30 minutes. Unlike traditional pickling recipes that often contain added sugar, this simple refrigerator pickle recipe relies on vinegar, fresh vegetables, herbs, and spices to create delicious flavor with no sweeteners needed.

Prep Time 10 minutes minutes

Servings 12 servings @ 1/2 cup drained vegetables

Calories 28kcal

Author Brenda Bennett/Sugar Free Mom

Equipment

• 64 oz mason jar or two-32 ounce mason jars

Ingredients

• 8 ounces green beans about 2 cups
• 8 ounces cucumbers sliced, about 2 cups
• 4 ounces carrots sliced into sticks, about 3/4 cup
• 4 ounces red onion sliced, about 3/4 cup
• 4 ounces bell peppers sliced, about 3/4 cup

Brine

• 2 cups water
• 2 cups vinegar ( I used 1 cup apple cider and 1 cup white vinegar)
• 2 tablespoons salt
• 2 tablespoons pickling spice or see notes above
• 2-4 tablespoons Allulose liquid optional to balance flavors

Instructions

• Wash and dry your vegetables thoroughly. Using a sharp knife, slice vegetables into thin, even pieces. Thin slices absorb the brine faster and create a crisp texture.
• Pack vegetables tightly into a clean glass jar or mason jar. Add any fresh herbs or spices you enjoy.
• Add the brine ingredients into a medium saucepan and bring to a low simmer. Turn off heat and pour brine over vegetables in the jar. Allow to cool for about 30 minutes then seal with a cover and refrigerate.
• For best flavor: The longer they sit, the more flavorful they become.

  Red onions: 30 minutes to 1 hour

  Cucumbers: 24 hours

  Mixed vegetables: 24–48 hours
• Quick pickled vegetables stay fresh for 2 to 4 weeks in the refrigerator.

Video

Notes

4 g net carbs per 1/2 cup drained vegetables

Here’s my video tutorial on Pinterest. 

Nutrition

Serving: 1serving @ 1/2 cup | Calories: 28kcal | Carbohydrates: 5g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 886mg | Potassium: 156mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2024IU | Vitamin C: 17mg | Calcium: 26mg | Iron: 1mg

The post How to Make Easy Sugar-Free Quick Pickled Vegetables appeared first on Sugar-Free Mom.

Keto Dairy Free Coconut Custard

This easy keto custard recipe has the silky smooth texture of classic baked custard, but it’s completely dairy-free, low carb, gluten free, and Midlife Macro Approved.

It’s rich, creamy, lightly sweet, and incredibly satisfying for anyone following a keto diet, low carb lifestyle, or simply trying to reduce sugar without giving up delicious keto dessert recipes.

The best part? I tested this recipe with both unsweetened almond milk and plain water in place of the almond milk so my son could enjoy it nut free, and honestly, it was just as delicious with the same creamy texture!

Whether you call it coconut custard, baked custard, egg custard, or even crème anglaise inspired custard cups, this recipe is one of the easiest ways to satisfy a sweet tooth while keeping carbs low.

Why You’ll Love This Easy Keto Custard Recipe

This sugar free dairy free custard is:

• Low carb and keto friendly
• Just 3 g net carbs per serving
• Dairy-free and gluten free
• Carnivore friendly with simple swaps
• Made with healthy fats from coconut milk
• Protein packed thanks to collagen and whole eggs
• Perfect warm or chilled
• Great for meal prep
• Silky smooth texture without heavy cream
• Made with simple ingredients you probably already have

Unlike traditional custard recipes that rely on heavy cream, double cream, or sweetened condensed milk, this low carb custard uses canned coconut milk for richness and a creamy custard texture.

I adapted this recipe from my traditional keto custard that is high in fat for a classic keto approach and uses egg yolks and heavy cream. 

Main Ingredients for Dairy Free Custard

Here’s what you’ll need for this easy keto egg custard:

• Canned coconut milk-unsweetened
• Unsweetened almond milk or water
• Large eggs
• Pure collagen -the best brand and tested thoroughly for toxins, use sugarfreemom10 for discount
• Vanilla extract
• Vanilla stevia
• Cinnamon or nutmeg
• Pinch of salt

The coconut cream from canned coconut milk gives this baked custard its rich texture while keeping it completely dairy free.

Using collagen also adds extra protein and helps create an even creamier custard mixture without needing xanthan gum or gelatin powder.

Step 1: Prepare the Egg Mixture

Preheat your oven and gather all ingredients at room temperature for the best creamy texture.

Add the coconut milk, almond milk or water, whole eggs, collagen, vanilla extract, vanilla stevia, cinnamon, and salt to a blender, stand mixer, hand mixer, or food processor.

Blend until smooth.

Step 2: Fill the Custard Cups

Grease individual ramekins or custard cups with coconut oil or cooking spray.

Pour the cream mixture evenly into each ramekin.

Sprinkle the tops with cinnamon or nutmeg.

Step 3: Bake the Custard

Place ramekins onto a large baking dish or baking sheet pan.

Bake until the center is just set and the custard has a soft jiggle.

Cool on a wire rack before serving.

Enjoy warm or chilled straight from the refrigerator topped with fresh berries.

Can I Use Water Instead of Unsweetened Almond Milk?

Yes! I tested both versions.

Using water instead of unsweetened almond milk still created a creamy custard with a silky smooth texture. This is a great option if you need:

• Nut free custard
• Tree nuts free desserts
• Fewer ingredients
• Lower additional cost
• A simple pantry-friendly keto dessert

Honestly, next time I make this, I may even use water again because it worked so well.

Do I Need a Water Bath?

No water bath or bain marie is needed for this easy keto custard recipe.

Traditional custard recipes often use hot water in a larger baking dish to gently cook the egg mixture, but this recipe works beautifully without the extra step.

That means:

• Less prep time
• Less mess
• Easier cleanup
• Perfect results every time

Is Coconut Custard Good for Weight Loss?

This low carb egg custard can absolutely fit into a weight loss lifestyle because it’s:

• Healthy fats
• Rich in protein
• Low in total carbs
• Very satisfying

The combination of eggs, coconut milk, and collagen helps support fullness while keeping net carbs low.

It’s also Midlife Macro Approved, making it a great keto dessert option for women in perimenopause and menopause looking for a balanced low carb dessert.

Helpful Tips for the Best Keto Custard

Use Room Temperature Eggs

Cold eggs can affect the creamy texture of the custard mixture.

Don’t Overbake

The best keto custard still jiggles slightly in the center when removed from the oven. Overbaking can create a rubbery texture.

Chill for a Firmer Texture

Refrigerating overnight creates an even richer baked custard consistency.

Store Properly

Store in an airtight container or cover ramekins with plastic wrap for up to 5 days.

Can I Make This Ahead of Time?

Absolutely. This baked custard tastes even better chilled the next day.

Can I Freeze Keto Custard?

Yes, although the creamy texture is best fresh or refrigerated.

Is This Recipe Dairy Free?

Yes! There’s no heavy cream, heavy whipping cream, or dairy products.

Is This a Traditional Custard?

It’s inspired by traditional custard but made into a healthier keto version using low carb ingredients. My whole family loved this dairy-free custard! 

Easy Swaps and Variations

Nut Free Option

Replace unsweetened almond milk with water.

Sweetener Swaps

You can use:

• Monk fruit sweetener in liquid is best
• Monk fruit allulose blend in confectioners
• Liquid Cinnamon stevia
• Liquid Lemon stevia
• Favorite sugar free low carb sweetener. Here’s my Ultimate Sweetener Guide & Conversion chart to help you decide how much to use.

Flavor Variations

Try adding:

• Pumpkin pie spice
• Extra cinnamon
• Nutmeg
• Coconut extract
• Lemon extract

Serving Ideas

This creamy custard is delicious topped with:

• Fresh low carb berries like raspberries, blackberries, blueberries or strawberries
• Coconut cream-whipped
• Unsweetened whipped coconut cream which I made in my whipped cream canister
• Toasted coconut

Dairy Free Low Carb Egg Custard Recipe

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Sugar Free Dairy Free Low Carb Keto Coconut Custard

Creamy sugar free dairy free keto coconut custard made with simple ingredients and just 3 g net carbs per serving. This easy low carb baked custard is silky smooth, rich, protein packed, and perfect warm or chilled for a delicious keto dessert the whole family will love.

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 40 minutes minutes

Servings 6 custards

Calories 237kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 13.5 ounces canned coconut milk
• 3/4 cup unsweetened almond milk or water for nut free
• 6 large eggs
• 26 grams pure collagen or 2 scoops
• 2 teaspoons vanilla extract
• 2 teaspoon vanilla stevia
• 1/2 teaspoon cinnamon or nutmeg
• pinch salt

Instructions

• Preheat oven to 325 degrees.
• In a stand mixer or blender, add all ingredients and mix until smooth.
• Grease or spray 6-eight ounce ramekins or mini cast iron dutch ovens with lids like the red ones in my photo and pour egg custard mixture evenly into each dish.
• Place ramekins onto a large baking sheet pan.
• Sprinkle cinnamon or nutmeg over each custard and place sheet pan in the center of the oven.
• Bake 45-50 minutes then cool on a wire rack for 10 minutes.
• Enjoy warm or refrigerate. Store covered in the refrigerator for up to 5 days.

Notes

3 g net carbs

Midlife Macro Approved

Watch the video tutorial on Pinterest. 

Nutrition

Serving: 1custard | Calories: 237kcal | Carbohydrates: 4g | Protein: 11g | Fat: 20g | Saturated Fat: 13g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 118mg | Potassium: 170mg | Fiber: 1g | Sugar: 2g | Vitamin C: 2mg | Calcium: 10mg | Iron: 1mg

The post Sugar Free Dairy Free Low Carb Keto Coconut Custard appeared first on Sugar-Free Mom.

Dairy-Free Overnight “Oats” Without Oats

If you’ve been searching for healthy overnight oats, you’ve probably seen recipes using rolled oats, old-fashioned oats, steel-cut oats, or even quick oats.

But for many women—especially in midlife—those traditional overnight oat recipes don’t support fat loss, blood sugar balance, or inflammation goals.

That’s exactly why I created this easy dairy free low carb strawberry overnight oats-without using oats at all. I adapted my Cottage Cheese Overnight Mock Oats recipe and made it dairy free.

This vegan overnight oats recipe still gives you that creamy oats texture, delicious strawberry goodness flavor, and the convenience of a make-ahead breakfast recipe for busy mornings… but without the high carb load from traditional old fashioned oats, instant oats or steel cut oats.

Why I Don’t Use Oats (Even Certified Gluten-Free Oats)

Even though oats are often marketed as a healthy breakfast, they don’t work for everyone-especially if your goal is fat loss or metabolic health.

Here’s why I skip oats completely, even certified gluten-free oats:

• High carb load – oats can spike blood sugar and increase cravings
• Not ideal for insulin resistance – especially important in midlife
• Can stall weight loss – even when labeled “healthy”
• Glyophosphate exposure concerns – oats are commonly sprayed before harvest
• Low protein compared to need – not enough to support muscle and metabolism

Instead, I use a combination of:

• Hemp seeds
• Chia seeds
• Ground flaxseed

These create that perfect oat mixture texture while providing healthy fats, fiber, and better satiety.

Why So Many Women Are Going Dairy-Free

More and more women in perimenopause and menopause are choosing dairy-free breakfast recipes, and here’s why:

• Digestive issues – bloating, gas, or discomfort from lactose intolerance
• Inflammation concerns – dairy can be inflammatory for some individuals
• Skin issues – acne or irritation linked to dairy intake
• Hormonal balance – some find reducing dairy helps stabilize symptoms
• Allergy or sensitivity – even high-quality dairy doesn’t work for everyone

That’s why this recipe uses unsweetened coconut yogurt and plant-based milk options instead of traditional greek yogurt, cottage cheese or milk.

The Beauty of Overnight “Oats” (Without Oats)

The best part about this recipe is you still get everything people love about overnight oatmeal:

• A quick breakfast ready the next morning that takes just a few minutes of prep time
• Perfect for meal prepping or making a big batch
• No cooking required—just mix and refrigerate
• Customizable with your favorite fresh fruit, fresh strawberries, or toppings
• Great for busy mornings when you need something fast
• High in protein and perfect for Midlife Macros (All nutrition info is at the bottom of the page in recipe card).

Using a mason jar or airtight container, this becomes one of the easiest make-ahead breakfast recipes you’ll rely on all week.

A Great Way to Stay Consistent

This is more than just a fun healthy strawberry recipe—it’s a strategy.

When you have a healthy breakfast ready to go:

• You avoid skipping meals
• You reduce cravings later in the day
• You support blood sugar balance
• You stay consistent with your goals

And consistency—not perfection—is what leads to results.

Dairy-Free + Protein Options Explained

This recipe is fully dairy-free as written, but you’ll notice optional protein add-ins.

Here’s how that works:

• Collagen – dairy-free, great for skin, joints, and added protein
• Whey protein powder (optional) – helps boost protein, BUT it is dairy-derived

If you are strictly dairy-free, simply skip the whey.

If tolerated, adding whey will:

• Make this a more complete high protein breakfast
• Increase protein to 25 grams per serving
• Improve satiety and support muscle maintenance

Simple Ingredients, Big Nutrition

Unlike traditional overnight oat recipes, this version is:

• Low carb
• High fiber
• Packed with healthy fats
• Naturally sweetened with liquid stevia
• Full of fresh berries 

You still get that creamy, slightly thick texture people love in overnight oats, but with ingredients that better support your goals.

Want More Easy, Midlife Macro Approved Breakfast Ideas?

If you loved this easy dairy free low carb strawberry overnight oats, this is exactly how I teach women to eat inside my Midlife Macro Meal Plans.

Because here’s the truth—one healthy breakfast recipe is helpful…

But having a full plan is what creates consistency and results.

Inside my meal plans, I take the guesswork out of:

• How to build high protein, low carb meals that actually keep you full
• How to balance healthy fats without overdoing it (especially if keto stopped working for you)
• How to create meals that are Midlife Macro Approved
• How to enjoy foods like this while still supporting fat loss and hormone balance

You’ll get:

• Options for dairy-free, gluten-free, and family-friendly meals
• Done-for-you weekly meal plans
• Simple ingredients you can find anywhere
• Recipes that work for busy mornings and real life

Easy Dairy Free Low Carb Strawberry Overnight Oats

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Easy Dairy Free Low Carb Strawberry Overnight Oats

Prep Time 5 minutes minutes

Servings 2 servings

Calories 327kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

Basic Overnight "Oats" Recipe

• 1 cup unsweetened coconut yogurt
• 3 tbsp Hemp seeds
• 2 tbsp Flaxseed
• 4 tsp chia seeds
• 20 grams unflavored collagen or 2 scoops
• 1 tsp berry liquid stevia
• 80 grams strawberries chopped

Optional

• 30 grams unflavored whey protein powder

US Customary – Metric

Instructions

• Place all ingredients except strawberries, in a mixing bowl and stir together.
• You need two serving glasses or two- 8 ounce mason jars.

  Add 1/4 of the chopped strawberries to the bottom of each mason jar.

  Add some of the batter over the strawberries in each jar, top with 1/4 more of the strawberries then rest of the batter into each jar. Top with remaining strawberries. Cover and refrigerate.
• Place in the fridge overnight or at least 3-4 hours to thicken.

Notes

8 g net carbs which does not include optional whey protein. Whey is considered dairy so it is optional but if you do include the whey, you will increase protein to 35 grams and calories to 382, everything else will stay the same.

You can use either 8 ounce mason jars or 12 ounce if you want more room to add fruit. Here’s my Video Tutorial on Pinterest.

Midlife Macro Approved

Nutrition

Serving: 1serving | Calories: 327kcal | Carbohydrates: 15g | Protein: 22g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 94mg | Fiber: 7g | Sugar: 2g | Vitamin A: 126IU | Vitamin C: 24mg | Calcium: 88mg | Iron: 4mg

The post Easy Dairy Free Low Carb Strawberry Overnight Oats appeared first on Sugar-Free Mom.

Is Regular Flan Keto Friendly?

My father comes from Sicily and his mother, my Nonna, made flan very often growing up. Of course it was loaded with regular sugar, so definitely high in carbs, not keto friendly and will surely spike blood sugar.

But making it a keto low carb flan was a fairly easy task using low carb sweetener! This recipe got a thumbs up from my dad and he didn’t even realize it was made with coconut!

This is a popular dessert with Italians, Spaniards, and Mexicans. A Mexican flan is really just a simple custard mixture with a caramel sauce, basically caramelized sugar, that oozes over the top of the flan when turned upside down onto a plate.

Typically it’s made with dairy, but in this case today it’s made with coconut milk for a creamy texture and only a slight hint of coconut.

Does the thought of making a flan sound just too tedious of a task or too fancy or just too much work for you? It’s not at all difficult when you have a fantastic fool proof recipe!

Take the worry  out of the equation of whether the flan will come out looking beautiful or not because this recipe will make that happen effortlessly.

Is Creme Caramel the same thing as Flan?

Yes, creme caramel or caramel cream and flan are basically the same thing. Creme caramel and flan are actually French names, but in Spanish speaking countries and America, it is known as flan.

Is Creme Brûlée the same thing as flan?

No creme brûlée is not the same as flan. Creme brûlée has a hardened caramel topping while flan has a soft caramel topping.

Sugar-Free Caramel Sauce

The caramel sauce uses a brown sugar Monk Fruit Allulose blend from and butter, but to keep it dairy free just replace the butter with coconut oil instead. 

My kids and hubby absolutely loved this dessert! My youngest actually even hates coconut, but the hint of coconut is very little, he even asked for a second piece!

How to Make Sugar-Free Flan

To view the nutritional information, see exact measurements and print the recipe, please scroll to the bottom of the blog post to view the recipe card.

Main Ingredients

Eggs

Egg yolks

Canned coconut milk 

Vanilla extract

Coconut liquid stevia or vanilla stevia

Caramel sauce

Monk Fruit Allulose Brown substitute or another brown sugar free sweetener of choice

Butter or use ghee or vegan butter for dairy free

Directions

Preheat oven to 325 degrees F.

In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.

In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges.

Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.

Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.

Bake 1 hour or until a knife inserted near the center comes out clean.

Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

Sometimes if using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Tools to Make Keto Coconut Flan

10 inch Pie Dish– Any smaller pie dish and you’ll be overflowing with this flan recipe. Stick with a 10 inch and you’ll be all set!

Small Sauce Pan– Use as a double boiling pan or just to make simple sauces like the topping for this flan recipe. 

Roasting Pan– A large turkey roasting pan is needed to bake any kind of cheesecakes or in this recipe, flan, to evenly cook in a water bath. 

How to Swap Sugar Substitutes

There are many keto sweeteners on the market today but I try to use all natural sweetener in my recipes. Monk Fruit Sweetener is a great option as well as Allulose.

Using allulose produces a less sweet flavor than using stevia or monk fruit. Just be aware you may need more of those sweeteners or combine two sweeteners to get this keto creme caramel as sweet as you prefer.

Please use my Sweetener Guide & Conversion chart to help you determine how much to use when swapping the sweetener in my original recipe.

Keto Dairy Free Coconut Flan

Although this isn’t a typical weeknight kind of dessert it is a wonderful indulgence once in awhile for wow-ing non low carb guests at a party!

How to Store Low-Carb Flan

You can store leftover flan covered in the refrigerator for up to 5 days.

FAQs

Can I make this with whole milk instead of coconut cream?

Yes you can with the same amount as I used.

Can I use heavy cream instead of coconut milk?

Yes you can use the same amount of heavy cream as I used coconut milk.

Can I swap the coconut milk with unsweetened almond milk?

No I would not swap almond milk because it does not contain enough fat as coconut milk or whole milk and will not produce the right texture for this creamy dessert.

Can I swap the sugar-free sweetener with blackstrap molasses or maple syrup?

You can use any sweetener you like but if you are trying to reduce the amount of sugar in your diet and/ or eat low carb or keto, then both molasses and maple syrup will cause a spike in your blood sugar and cause cravings.

Can I make this creamy keto flan recipe in ramekins instead of a large baking dish?

Sure! If you would like to make this elegant dessert in individual servings instead you can use ten- 8 ounce ramekins. Follow the instructions for making the custard and sweet caramel syrup but add that to greased, prepared ramekins.

I would also recommend placing all the ramekins into a large baking pan and hot water so they will bake slowly and evenly in a hot water bath for best results.

More Low-Carb Dessert Recipes

Keto Creme Brûlée

Keto Egg Custard

Slow Cooker Keto Maple Custard

Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan

Print

Sugar Free Keto Coconut Flan

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Servings 12 slices

Calories 207kcal

Ingredients

Custard

• 6 eggs
• 2 egg yolks
• 27 ounces canned coconut milk or 2 (13.5 ounce each) cans
• 2 tsp vanilla extract
• 2 tsp coconut liquid stevia or vanilla stevia

Caramel sauce

• 1/2 cup Monk Fruit Allulose Brown sweetener or another brown sugar free sweetener of choice
• 2 tbsp butter or use ghee or vegan butter for dairy free

Instructions

• Preheat oven to 325 degrees F.
• In a stand mixer, mix the eggs, yolks, coconut milk, vanilla extract, and stevia until well combined. Set aside.
• In a small saucepan add the Caramel sauce ingredients and stir until combined over medium low heat, until bubbles form around the edges. Simmer one minute, then pour into a 10 inch pie dish, cake pan or 10 individual ramekins. Swirl around to cover bottom of dish. Let sauce cool just 1-2 minutes before pouring the custard mixture over the caramel sauce.
• Place the pie dish into a larger roasting pan and place in the oven. Pour 2 cups of hot water on the bottom of the larger roasting pan so the hot water comes 1-2 inches up the sides of the pie dish.
• Bake 1 hour or until a knife inserted near the center comes out clean. Cool to room temperature then refrigerate for two hours or overnight. When ready to serve, loosen edges with a knife and invert onto a large plate.

  If you are using an erythritol sweetener it can develop crystallization in the refrigerator. If that happens after you invert the flan onto a plate, simply remove can crystallized pieces from the caramel sauce. Enjoy or keep refrigerated until ready to serve.

Video

Notes

3 g net carbs. This has 12 servings. 

This recipe was first published in February 2014 and updated with video in May 2020.

Nutrition

Serving: 1slice | Calories: 207kcal | Carbohydrates: 4g | Protein: 5g | Fat: 20g | Saturated Fat: 16g | Cholesterol: 119mg | Sodium: 59mg | Potassium: 201mg | Fiber: 1g | Sugar: 2g | Vitamin A: 221IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg

The post Easy Sugar Free Low Carb Keto Dairy Free Coconut Flan appeared first on Sugar-Free Mom.

Low Carb Coconut Macaroons

If you’re a fan of coconut, these little cookies will be right up your alley! Coconut macaroons are deliciously light keto cookies made with only a few ingredients. The best part of course, they are sugar free!

Adding a little melted unsweetened chocolate chips drizzled over the top makes these the perfect little non guilty pleasure, but totally optional!

Using an ice cream scoop will ensure the perfect little size for your cookie batter! Once completely cooled on a wire rack the cookies can be coated with melted, unsweetened carob chips or sugar free chocolate chips, like the brand Lily’s.

Place a baking pan underneath the rack to catch all the yummy drippings.

WHAT MAKES THESE KETO MACAROONS SPECIAL

These sugar-free macaroons are:

• Dairy Free
• Gluten Free
• Low Carb
• Keto Friendly
• Made with simple, real ingredients

Each cookie has:

• A soft, chewy center with lightly crisp edges
• Just 1 g net carbs- all nutritional information is on recipe card at bottom of page
• A naturally sweet coconut flavor

Macaroons versus Macarons

Macaroons (Mac-a ROON) and macarons (Mac-a- ROHN) are two very different types of cookies.

A macaroon is a chewy coconut based, mounded type of cookie often dipped in chocolate, while a macaron has two almond based wafers that are filled with ganache or jam.

I love both types of cookies, but haven’t yet tackled a keto low carb version of a macaron. So this recipe is my low carb version of a Macaroon.

Coconut Butter vs Coconut Oil (Do Not Swap!)

One of the most common questions I get on this recipe is whether you can swap coconut oil for coconut butter. The short answer is no—they are not the same and should not be substituted.

Coconut butter is made from the whole coconut flesh that has been pureed into a thick, creamy consistency. It contains both the fat and fiber of the coconut, which makes it perfect for binding ingredients together in recipes like these chewy coconut macaroons.

Coconut oil, on the other hand, is just the extracted fat from coconut. It is liquid when melted and does not contain any fiber or solids.

Why coconut butter is essential in this recipe:

• Helps create that soft, chewy texture
• Acts as a binding agent to hold the macaroons together
• Adds natural coconut flavor and slight sweetness

What happens if you use coconut oil instead:

• The mixture will be too loose or too greasy
• Macaroons may spread instead of holding their shape
• Final texture will be crumbly or fall apart

 If your mixture feels dry, the solution is to add more coconut butter, not coconut oil. 

Tip:

If your coconut butter is very firm, gently warm it until soft and pourable before adding it to the batter.

TIPS FOR PERFECT CHEWY COCONUT MACAROONS

These simple tips will help you get that perfect chewy texture every time:

• If mixture feels dry: Add 1 tablespoon melted coconut butter
• Use room temperature egg whites for better volume
• Beat egg whites until frothy or soft peaks, not dry stiff peaks
• Don’t overmix once coconut is added
• Always pack the mixture firmly when scooping

SCOOPING TIP (THIS HELPS A LOT)

Using a large cookie scoop is helpful for even sizing, but don’t rely on it to release perfectly as these have a delicate consistency.

For best results:

• Scoop mixture
• Press firmly into scoop
• Use your fingers or butter knife to gently release and shape

This ensures your keto macaroons hold their classic mound shape.

BEST TYPE OF COCONUT TO USE

For this keto coconut macaroon recipe, the best choice is:

• Unsweetened shredded coconut (not large flakes)
• Avoid:
  • Sweetened coconut
  • Coconut flakes (too large and dry)

If using flakes, pulse briefly in a food processor for better texture.

CHOCOLATE DRIZZLE OPTIONS

You can keep these macaroons simple or dress them up!

Try:

• Melted sugar-free chocolate chips
• Melted dark chocolate (85–90%)
• Unsweetened carob chips

Optional toppings:

• Toasted coconut flakes
• Drizzle + dip bottoms

SWEETENER SWAPS

If you don’t have coconut liquid stevia:

You can use another sweetener of choice like:

• Vanilla stevia
• Plain liquid stevia
• ½ cup powdered monk fruit/allulose blend

Liquid sweeteners help keep these soft and chewy.

OPTIONAL VARIATIONS

Want to switch things up?

• Mix in sugar-free chocolate chips
• Add almond extract for a bakery-style flavor
• Dip bottoms in chocolate instead of drizzling
• Add a pinch of cinnamon for warmth

STORAGE TIPS

• Store in an airtight container at room temperature for up to 3 days
• Refrigerate for up to 1 week
• Freeze for up to 2 months

More Low Carb Recipes you might like:

• Keto Pumpkin Macaroons
• Keto Thumbprint Cookies
• Keto Peanut Butter Blossom Cookies

Keto Coconut Macaroons

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Sugar Free Dairy Free Low Carb Keto Coconut Macaroons

These easy delicious Sugar Free Keto Low Carb Coconut Macaroons are Dairy Free, Gluten Free and super easy to make! Just 1 grams of net carbs and perfect for anyone on a keto diet, low carb diet or just looking to reduce sugar intake!

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 15 cookies

Calories 136kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

• 4 egg whites
• 1/2 tsp cream of tartar
• 1/4 cup coconut butter melted
• 1/4 tsp salt
• 1 tsp coconut liquid stevia
• 1 tsp vanilla extract
• 2.5 cups unsweetened shredded coconut (About 230 grams)
• 2 ounces sugar free chocolate chips optional
• large coconut flakes toasted, optional

Instructions

• Preheat oven to 325 degrees F. Line a sheet pan with parchment paper. Place the egg whites in a stand mixer or a large bowl and use an electric mixer with the cream of tartar and blend until frothy. Set aside.
• Place the coconut butter in a microwavable bowl and microwave 1 minute until melted. Set aside to cool.
  
• Add in the salt, stevia, vanilla extract, and shredded coconut into the stand mixer and blend until just combined. Pour in the melted coconut butter and blend again.
  
• Using a large cookie scoop, scoop coconut mixture and pat down into the scoop to pack it in well. Release these onto the baking sheet pan, spacing each macaroon about one inch apart from each other. 
• Bake 20-25 minutes until lightly golden. Cool 5 minutes then transfer to wire rack. Once completely cooled, you can melt the optional chocolate chips and drizzle over each macaroon. Top with optional toasted large coconut flakes if desired. 

Video

Notes

Net Carbs: 2 g

This recipe was first published in May 2013 and updated with new pictures and video in June 2019.

If you don’t have coconut liquid stevia, you can use vanilla stevia or plain stevia.

Nutrition

Serving: 1cookie | Calories: 136kcal | Carbohydrates: 5g | Protein: 2g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 59mg | Potassium: 101mg | Fiber: 3g | Sugar: 2g | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 1mg

The post Dairy Free Sugar Free Low Carb Keto Coconut Macaroons appeared first on Sugar-Free Mom.

Why Make Your Own Breakfast Sausage?

If you’ve never made your own homemade breakfast sausage before, you’ll be surprised how simple it is and how much better you feel knowing exactly what’s in your food.

​Most store-bought options—even the “healthy” ones—often contain hidden sugar, additives, or low-quality meat from conventional pig farms.

Making your own allows you to:

• Choose high-quality ground meat
• Avoid added sugar and fillers
• Use pasture-raised pork or regeneratively raised meats
• Control flavor, salt, and spice levels
• Create a completely clean breakfast protein

If you can, look for pork from dedicated family farms that prioritize:

• Low-stress environments
• Natural behaviors
• No added growth hormones 
• Better soil health through regenerative agriculture practices

This not only improves flavor, but also nutrient density.

SUGAR FREE BREAKFAST SAUSAGE

Since sugar is totally unnecessary to a delicious breakfast sausage, I figured a new recipe was due!

My recipe for sugar free keto breakfast sausage will leave you feeling very satisfied and shocked at how easy it easy to prepare at home. Once you make this, you will never go back to store bought breakfast sausage again!

Midlife Macro Tip: Prioritize Protein First

If you’re following my midlife macro approach, this recipe is a perfect example of how to start your day.

Many women are under-eating protein without realizing it.

When you prioritize protein:

• Cravings decrease
• Blood sugar stabilizes
• You stay full longer
• Fat loss becomes easier

These sausage patties are a simple way to build a high-protein breakfast without overdoing fat.

Most of the women I coach in my tribe community, are under-eating protein and when they finally start tracking how much they should be having, it is always a jaw dropping experience.

But many woman in my group coaching have noticed a considerable difference in sugar cravings disappearing when they increase their protein intake.

If you’ve not tried increasing your protein to decrease cravings, I highly recommend and you can start by making these breakfast sausages! 

Ingredient Swaps & Variations

Make this recipe work for YOU:

Protein Options

• Ground pork (classic, most flavorful)
• Ground turkey (leaner, great for lower fat days)
• Ground chicken (mild and lighter)

 Tip: If using lean meats, add a little avocado oil to prevent dryness.

Seasoning Swaps

No Bell’s seasoning? Try:

• Sage + thyme + rosemary + black pepper
• Add hickory smoked salt for that classic sausage flavor
• Increase red pepper flakes for a spicy version

Flavor Add-Ins

• Fresh garlic instead of powder
• Fresh herbs instead of dried
• Fennel seeds (key for that traditional sausage taste)
• A pinch of paprika for warmth

How to Cook Homemade Sausage Patties

• Use a large skillet over medium heat
• Don’t overcrowd the pan
• Press a small indent in each patty (helps them cook evenly)
• Cook patties until browned and internal temperature reaches 165°F

You can also bake them on a baking sheet at 400°F for an easy hands-off option.

Make Ahead, Store & Freeze

This recipe is perfect for meal prep.

Option 1: Freeze Raw

• Roll into a 12 inch log
• Store in an airtight container or plastic bag
• Slice and cook when needed

Option 2: Cook First

• Reheat quickly in a skillet
• Store in fridge up to 3 days
• Freeze up to 1 month

You can also prepare this recipe as instructed below, cook the patties, then allow them to cool completely. Place into an airtight container, layered with parchment and not overlapping.

You can now store in the refrigerator for up to 3 days or freeze for up to a month. 

Perfect for busy mornings or adding to:

• Breakfast burritos
• Egg scrambles
• Sausage gravy
• Meal prep bowls

KETO LOW CARB BREAKFAST RECIPES

I’ve got a ton of keto breakfasts and low carb breakfasts that would compliment these breakfast sausage patties nicely.

Here in my pictures you are seeing my dairy free chaffles and they are amazing! The whole family loves these for sandwiches, as well as topped with butter and syrup.

Another keto breakfast option to accompany these sugar free breakfast sausages, my cloud bread waffles , or cloud bread French Toast. 

But we can’t forget eggs right? Try any of these delicious recipes with my sugar free breakfast sausage; low carb baked eggs in peppers, Cheesy Spinach Baked Eggs, Ham & Cheese Quiche. 

EASY SUGAR FREE BREAKFAST SAUSAGE 

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Easy Sugar Free Low Carb Keto Breakfast Sausage

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Servings 8 @ 2 sausage patties

Calories 316kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 2 pounds ground pork
• 2 teaspoons Bell's seasoning or 1/2 tsp each dried sage, rosemary, thyme, pepper
• 2 teaspoons salt
• 1/2 teaspoon garlic powder
• 1 teaspoon ground fennel seeds
• 1 tablespoon fresh chopped parsley plus more for serving
• optional: crushed red pepper flakes
• 1 tablespoon avocado oil

Instructions

• Mix all the ingredients together, except the oil.
• Form 16 balls and flatten by gently pressing in the center of each ball to form an indent. This will help keep their shape.
• Heat the oil in a large skillet over medium high heat. Once oil is hot, place 8 patties into the skillet. Cook 3-4 minutes on each side until browned and internal temperature reaches 165 degrees F. Remove from the skillet and cook remaining 8 patties in the same manner. Serve with fresh chopped parsley over the top.

Notes

This recipe was first published in Feb. 2021 and updated in March 2026.

Midlife Macro Approved

Nutrition

Serving: 1serving @ 2 patties | Calories: 316kcal | Carbohydrates: 1g | Protein: 19g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 82mg | Sodium: 645mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 50IU | Vitamin C: 2mg | Calcium: 20mg | Iron: 1mg

The post Easy Sugar Free Low Carb Keto Breakfast Sausage appeared first on Sugar-Free Mom.

Sugar Free Shamrock Shake

A Mint Chocolate Chip Shamrock Shake Inspired Green Smoothie That Fits Your Midlife Macros™.

If you’ve ever wanted a shamrock shake that actually supports your hormones, blood sugar, and protein goals… this is it.

This Sugar Free Dairy Free Mint Green Protein Smoothie is creamy, refreshing, naturally sweet, and packed with healthy ingredients that truly nourish your body. It’s the perfect green smoothie for St. Patrick’s Day or honestly, any day you want something minty, fun, and energizing.

And yes, it’s that beautiful green color.

Before you scroll past because of the leafy greens, hear me out. The green color might take a minute to get used to, but the creamy texture and minty flavor make this smoothie taste like a mint chocolate chip smoothie or even a healthy shamrock shake.

Only this one won’t spike your blood sugar or leave you hungry an hour later.

Why This Mint Smoothie Aligns With Midlife Macros™

In midlife, we are not chasing low calorie just to be low calorie.

We are chasing:

• Adequate protein
• Moderate fat
• Controlled carbs
• Stable blood sugar
• Nutrient density

This smoothie delivers exactly that.

With collagen peptides as the base protein, you’re supporting:

• Skin elasticity
• Hair and nails
• Joint health
• Gut lining support

And if you choose to add the optional scoop of unflavored whey protein, you boost total grams of protein significantly — making this a higher protein breakfast option that keeps you satisfied until your next meal.

Base recipe macros (without whey):

Calories: 155

Protein: 12g

Carbs: 7g

Net Carbs: 6g

Fat: 10g

With whey added:

Calories: 230

Protein: 29g

Carbs: 8g

Net Carbs: 7g

Fat: 10g

That’s a major protein upgrade for women in perimenopause and menopause who struggle to hit 100g+ per day.

This is how we do “fun” foods in a way that supports our goals.

Simple Ingredients, Big Flavor

One thing I love about this smoothie is that it uses simple ingredients you likely already have in your kitchen. 

Avocado, spinach, collagen, low carb sweetener, almond milk, peppermint extract

That’s it.

No frozen banana or medjool dates, which is in so many store bought smoothis and high in carbs and sugar.

Also minus, coconut water, oat milk and hidden sugars.

Why Avocado Makes This So Creamy

Instead of ice cream, Greek yogurt, or frozen fruit, we use avocado.

Avocado gives:

• Creamy texture
• Healthy monounsaturated fats
• Potassium
• Fiber
• Natural richness

This is what gives that extra creaminess without needing dairy.

If you’ve never used avocado in a smoothie, this is the best way to try it. The minty flavor completely balances it.

The peppermint extract and Liquid Stevia in Peppermint flavor give this smoothie that classic mint smoothie flavor -similar to a mint chocolate chip smoothie or a traditional shamrock shake.

It’s festive for:

• St. Patrick’s Day
• Spring gatherings
• Green smoothie challenges
• Or just when you want something refreshing

You can even top it with:

• Cacao nibs
• Sugar free chocolate chips
• A drizzle of my homemade chocolate sauce
• A sprinkle of cacao powder

Now it tastes like dessert, but it still fits your macros.

Your Choice of Greens

Fresh Spinach vs Baby Spinach vs Arugula

​This recipe calls for fresh spinach, about 30 grams lightly packed.

Spinach gives:

• Vitamin A
• Vitamin C
• Iron
• Folate
• Potassium

It blends beautifully and keeps that beautiful green color.

But let’s talk about something important- oxalates.

Spinach is higher in oxalates compared to some other leafy greens. For most people, occasional spinach in smoothies is not a problem. But if you:

• Or are intentionally lowering oxalates
• Have a history of kidney stones
• Are sensitive to oxalates

You can absolutely swap spinach for:

• Arugula (peppery, more bitter)
• Mixed leafy greens
• Romaine lettuce
• Baby kale (milder than mature kale) 

Arugula especially adds a slightly bitter note that pairs surprisingly well with mint. It also keeps that green smoothie vibe while offering a different phytonutrient profile. 

Rotation is key. I’m always a fan of rotating leafy greens rather than overdoing one.

Choosing the Right Non-Dairy Milk

This recipe uses unsweetened almond milk, but you could also use:

• Other nut milk
• Non-dairy milk blends
• Coconut milk beverage (not canned)
• Cashew milk

I would skip:

• Oat milk (higher carb)
• Sweetened versions
• Coconut water (higher sugar)

We want controlled carbs and stable blood sugar.

Collagen vs Whey Protein

Originally this recipe used whey protein, but now I’ve made whey optional.

Why? Because many of you want dairy free options.

Collagen peptides:

• Dissolve easily
• Support gut lining
• Support joints and skin
• Are dairy free
• Are very gentle on digestion

If you tolerate dairy and want higher grams of protein, adding unflavored whey protein makes this a true protein powerhouse.

Just know: If you add whey, it is no longer dairy free.

How This Supports Blood Sugar

There’s:

• No frozen fruit
• No frozen banana
• No medjool dates

The natural sweetness comes from stevia and healthy fat from avocado creaminess.

This helps:

• Prevent blood sugar spikes
• Reduce mid-morning crashes
• Reduce cravings later in the day
• Support fat burning in a calorie deficit

That’s how we make smoothies work in midlife -instead of against us.

 Can I use chocolate protein powder?

Yes, but it will shift the color from bright green to more muted. Still delicious.

Can I use vanilla protein powder?

Yes — vanilla flavor works beautifully with mint.

Can I use Greek yogurt?

You can, but then it’s not dairy free.

Can I add chia seeds?

Yes — but note that it will thicken more and slightly increase carbs.

Can I use lemon juice?

You can add a tiny splash for brightness, but don’t overdo it with peppermint.

Sugar Free Dairy Free Mint Green Protein Smoothie

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Sugar Free Dairy Free Mint Green Protein Smoothie

Whether you’re celebrating St. Patrick’s Day, craving a mint chocolate chip smoothie, or just wanting a simple, low carb breakfast that aligns with your Midlife Macros™, this is one of the best ways to do it.

And if you’ve never tried anything green like this before…Give it a chance. You just might find your new favorite morning ritual

Prep Time 2 minutes minutes

Servings 1 serving

Calories 155kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 1/4 cup avocado mashed
• 1 cup fresh spinach about 30 grams (lightly packed)
• 1 scoop collagen peptides
• 1/2 tsp Liquid Stevia Peppermint or to taste
• 1/2 cup unsweetened almond milk or another non dairy milk
• 1/4 tsp peppermint extract
• 1 cup ice

Optional

• 1 scoop unflavored whey protein (26 grams) optional for those not needing dairy free

Instructions

• Place avocado, spinach, protein powder if using and milk in a blender and blend until smooth. Add the Liquid Stevia or sweetener of choice, extract, and ice, and blend until thick. Taste and adjust stevia, as needed.

Notes

This recipe was first published in March 2014. 

Nutritional information above does not include whey protein since it is not dairy free. If you add whey, nutrition info changes to:

Calories: 230, Carbs: 8g, Protein: 29g, Fat:10g, Fiber: 1g, 7 g net carb

Midlife Macros™ Approved

Nutrition

Serving: 1serving | Calories: 155kcal | Carbohydrates: 7g | Protein: 12g | Fat: 10g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 176mg | Potassium: 169mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 2813IU | Vitamin C: 8mg | Calcium: 37mg | Iron: 1mg

The post Sugar Free Dairy Free Mint Green Protein Smoothie appeared first on Sugar-Free Mom.

Chaffles vs Traditional Waffles

If you are new to the keto community, cheese chaffles are all the rage these days!

You can find a bunch of different ways to create the classic chaffle on Facebook. They can be a quick breakfast for anyone and require just 2 ingredients; 1 egg and 1/2 cup of shredded mozzarella cheese.

Some keto chaffle recipes use cream cheese and other cheeses for savory chaffles, but for the most part it is basically a cheese waffle. If you haven’t tried them yet, you should!

Though they are made with cheese, these crisp up after cooking them in your waffle iron and are amazing topped with sugar free maple syrup and butter!

Plus, you can go crazy with different variations of this basic chaffle recipe. From savory to sweet options, if you can think of it, you can turn it into a crispy chaffle, like Pizza chaffles, garlic bread chaffles, cookie chaffles, chocolate chaffles, etc. 

Chaffles got its name from Cheese and regular waffles= Chaffles!

I’m not sure who created this concoction, but it works and it works well for those of us on a keto diet or low carb diet.

But the biggest issue with this basic recipe with main ingredients being cheese that works for so many , is that sadly it’s not something those who cannot have dairy can enjoy. My own daughter is dairy free because of stomach issues and this pushed me to create a keto dairy free chaffle for her to enjoy. 

Simple Ingredients for Dairy Free Keto Chaffles

Creating a dairy-free option for a keto chaffle wasn’t an easy task. I first tried using vegan cheese options but really did not like the flavor.

So essentially this dairy free keto chaffle has no cheese in it at all, but it tastes amazing and is just as quick as making a classic keto chaffle.

You only need 5 ingredients to make these: coconut flour, gelatin, egg, mayonnaise, and salt.

You could try swapping shredded mozzarella for vegan cheese in the classic chaffle recipe mixed with one egg to see if you like that.

Most of the vegan cheese I’ve found contains nuts or ingredients I choose not to ingest like soy so vegan cheese is not a nut-free option for many. My youngest has a tree nut allergy so nuts are not an option for us.

Eliminating the cheese from the classic keto chaffle to make a dairy free keto chaffle, doesn’t really make it a chaffle, it’s more just mini waffles, but the name is catchy! 

The recipe is still easy with just 4 ingredients if you don’t count a sprinkle of salt. 

The addition of beef gelatin powder might seem odd, but I created a fantastic Belgian waffles on page 95 of my cookbook, Naturally Keto and decided adding it here for this recipe might work, and it really does create a fluffy texture! 

Keto Chaffle Recipe Variations

Your basic dairy free chaffle recipe is below, which has a nice neutral flavor without added sweetness.

You can always add your favorite sugar free sweetener if you like your traditional chaffle like that for breakfast.

Here are two sweet chaffles to my basic dairy free keto 5 Ingredient chaffle:

Cinnamon Sugar Chaffle

Add 1-2 teaspoons of ground cinnamon to the batter, 1 teaspoon of vanilla extract, 1 tablespoon Brown Sugar Sub, 1 tablespoon Allulose Maple Syrup  or your favorite sugar free keto maple syrup sweetener.

Best Keto Chocolate Chaffles

Add 1 tablespoon of unsweetened cocoa powder or cacao powder, a pinch of salt, and 1/2 teaspoon chocolate liquid stevia. 

Top with coconut cream and sugar free chocolate chips if desired. Dessert chocolate waffles can easily be enjoyed on your keto lifestyle.

Tools to make Dairy Free Keto Chaffles

Dash Mini Waffle Maker-The mini waffle maker is fun, doesn’t take up much space and quick to heat up and makes the best size for a keto low-carb waffle sandwich!

Standard Waffle Maker– If you don’t want to purchase a dash mini waffle iron and you already have a standard waffle maker, you should be able to make typical waffles with this waffle batter. The amount of batter you need for a traditional waffle would equal two mini. 

Can I replace gelatin with collagen peptides?

Collagen peptides will not work to replace gelatin as it does not gel up like gelatin does and the consistency and texture of the dairy free waffle will be altered.

Can I use a different low carb sweetener?

Yes you can use any low carb sweetener you prefer. Please see my complete guide to low carb sweeteners here. 

How do I store these low carb waffles?

Store these low carb waffles in the fridge in an airtight container for up to 3 days.

This recipe for Dairy Free Mini Waffles or Chaffles is in my new book, The 30-Day Sugar Elimination Diet, that will be coming out in December! It’s available now!

Are these gluten-free waffles?

Yes these are all gluten free.

Can I add xanthan gum?

You do not need to add xanthan gum because the texture is perfect.

Can I add peanut butter?

I have not tested the basic keto chaffle recipe adding peanut butter, but I think if you do add just add one tablespoon.

5 Top Tips for Best Dairy Free Chaffle

Top Tip #1

Gather all your ingredients while you let the waffle iron heat up.

Top Tip #2

Be sure to spray the waffle iron prior to pouring batter. Use avocado oil spray for its mild flavor.

Top Tip #3

Whisk your dry ingredients together first then add liquid ingredients to help avoid lumps in the batter.

Top Tip #4

If you don’t like the eggy taste, replace one egg with two egg whites. 

Top Tip #5

If you don’t like coconut flour you can swap it with 2 tablespoons of almond flour but reduce your eggs to just one.

Dairy Free Keto Chaffle Recipe

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Best Keto Dairy Free Low Carb Chaffles

Super quick, easy and dairy free! Easy meal prep option for breakfasts.

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Servings 3 mini chaffles

Calories 109kcal

Author Brenda Bennett/ Sugar Free Mom

Ingredients

• 1 tbsp coconut flour
• 1 tbsp beef gelatin powder
• pinch sea salt
• 2 large eggs
• 1 tbsp mayonnaise

Instructions

• In a small bowl, whisk together the coconut flour, beef gelatin and salt.
• Whisk in the eggs, and mayo into the dry mixture. Spray the waffle maker with avocado oil spray.
• Separate the chaffle batter into thirds and place 1/3 portion into the waffle iron maker.

  Close the lid and wait for the light to shut off, about 2 minutes. Check that it's browned to the desire you like.

  Remove carefully to a plate and spray the waffle maker again with oil spray. Repeat with the remaining 2 portions of batter.
• Enjoy your cooked chaffle immediately or refrigerate and use for a sandwich anytime.

Notes

1 g net carbs Midlife Macro Approved!

This recipe was first published in February 2020. Watch my instructional video here on Pinterest.

Nutrition

Serving: 1chaffle | Calories: 109kcal | Carbohydrates: 2g | Protein: 7g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 146mg | Sodium: 202mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 204IU | Calcium: 21mg | Iron: 1mg

The post Best Gluten Free Dairy Free Low Carb Keto Chaffle appeared first on Sugar-Free Mom.

Sugar Free Peanut Butter Mug Muffin

This sugar free Peanut Butter Muffin or healthy mug cake, whatever you want to call it, is the answer to a busy person’s dream for a healthy breakfast in minutes! 

This keto mug cake recipe takes me all the way back to 2013 and honestly, I’m still proud of it.

Before nutrition school. Before making sugar free, delicious low carb recipes then keto recipes. 

Before talking about hormones, perimenopause, or midlife metabolism.

Before “high-protein keto desserts” became a thing.

I created this Sugar Free Low Carb Keto Peanut Butter Mug Muffin because I wanted something simple, warm, satisfying, and intentional. Something that would hit the spot without sending me back for seconds… or thirds.

And here we are, more than a decade later, and this easy recipe for a little mug muffin still works even better now that I understand why.

Today I’m updating this post slightly adding new photos but left some of the older ones so you can see how I’ve improved.

Updating not to overhaul it, but to bring it into alignment with what I now teach about midlife macros, blood sugar balance, protein intake, and hormone support-especially for women in perimenopause and menopause.

Why Mug Muffins Still Matter (Especially in Midlife)

If you’ve followed me for any length of time, you know I’m a big believer in single-serve recipes and I also really love a gluten-free mug cake that can satisfy a sweet tooth fast. 

Not because we lack willpower.

Not because food is “bad.”

But because decision fatigue and stress are real,especially in midlife.

A keto mug muffin:

• removes portion guesswork
• satisfies sweet cravings without overeating
• supports consistency instead of perfection
• fits into a midlife macros low carb or keto lifestyle
• and helps prevent the “I already blew it” mindset

This is exactly why this peanut butter mug muffin has remained one of my favorite keto desserts over the years.

The Ingredient I Didn’t Fully Appreciate Back Then: Flaxseed

When I first published this easy keto peanut butter mug cake recipe, I used flaxseed meal because it worked as an almond flour replacement since my youngest son has a tree nut allergy.

What I didn’t fully understand in 2013- but absolutely do now- is how powerful flaxseed is for midlife women.

Health Benefits of Flaxseed for Midlife Women

• ​Flaxseed is rich in:Lignans, which support healthy estrogen metabolism
• Soluble fiber, which helps stabilize blood sugar
• Omega-3 fatty acids, which support a healthy inflammatory response by reducing chronic inflammation
• Gentle digestive support, especially helpful during hormonal shifts

For women in perimenopause and menopause, flaxseed can help support:

• blood sugar regulation
• hormone balance
• satiety and fullness
• and reduced cravings

That makes this peanut butter cake mug muffin not just sugar-free and low carb, but strategic.

Why I Use Sugar-Free Powdered Peanut Butter Instead

 I use sugar-free powdered peanut butter rather than traditional natural peanut butter and that choice is very intentional.

Powdered peanut butter gives you:

• all the peanut flavor
• significantly less fat
• fewer calories
• and a higher protein-to-fat ratio

For women in midlife, this matters.

As hormones shift, many of us no longer thrive on ultra-high fat the way we may have earlier in our keto journey. Instead, we do better with:

• adequate protein
• moderate fat
• stable blood sugar
• and meals (or desserts) that feel satisfying without being heavy

Using powdered peanut butter allows this mug muffin to stay aligned with a midlife macro approach, low carb, high protein and moderate fat.

High Protein Matters More Than Ever in Midlife

One of the biggest shifts I’ve made in recent years is prioritizing protein, especially for women over 40.

This mug muffin isn’t just low carb- it’s also high in protein, which helps:

• support lean muscle
• improve satiety
• reduce blood sugar swings
• and prevent nighttime cravings

Protein plus fiber plus fat = calm, satisfied, and done.

That’s exactly what we want from any meal or dessert we eat.

Texture & Flavor Notes

This mug muffin has a soft, moist texture, a very similar texture to a baked muffin rather than a cake.

You can customize it easily:

• Swap powdered peanut butter for almond butter
• Add sugar-free chocolate chips or Lily’s peanut butter chips
• Drizzle with warm peanut butter sauce
• Top with sugar free whipped cream or coconut cream
• Top with a dollop of plain Greek yogurt and Strawberry preserves

It’s incredibly versatile which is why it’s still relevant all these years later.

Why I’m Still Sharing This Recipe Over a Decade Later

This recipe reminds me that:

• you can evolve without abandoning what worked
• you don’t need extreme rules to succeed
• and simple, intentional choices add up

I didn’t know everything back then, but I knew enough to create something that helped women stay consistent.

Now, with what we know about protein, flaxseed, blood sugar, and midlife metabolism, this Sugar Free Low Carb Keto Peanut Butter Mug Muffin is even better.

And sometimes?

One warm, high-protein mug muffin really is enough.

Can I Swap Powdered Peanut Butter for Peanut Flour?

Yes — but with a few important notes.

Powdered peanut butter and peanut flour are similar, but they’re not identical, so the results will be slightly different.

Here’s how they compare:

No added salt unless specified

Sugar-free powdered peanut butter

• Made from defatted peanuts
• Lightly processed for flavor
• Often contains a small amount of added salt
• Tends to be a bit smoother and more “peanut-buttery” in taste

Peanut flour

• Also made from defatted peanuts
• Finer and more neutral in flavor
• Slightly drier and more absorbent

How to Swap It Successfully

If you’re using peanut flour instead of powdered peanut butter:

• Use the same amount
• Expect a slightly drier texture
• Add 1–2 teaspoons of more liquid (water, almond milk) 
• Consider adding a pinch of salt for flavor

More Mug Cake Recipes

Chocolate Peanut Butter Mug Cake

1 minute Chocolate Cake

Sugar Free Red Velvet Mug Cake

Keto Cannoli Mug Cake

Sugar Free Low Carb Keto Peanut Butter Mug Muffin

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Sugar Free Low Carb Keto Peanut Butter Mug Muffin

If you are looking for a filling, quick, fiber filled, full of protein,  but low carb, no sugar added breakfast that will keep you full till lunch, this is the muffin for you! Made with ground flax, powdered peanut butter, coconut flour and an egg as well makes an amazing breakfast that will not leave you hunger within an hour.

Prep Time 5 minutes minutes

Cook Time 2 minutes minutes

Total Time 7 minutes minutes

Servings 1 muffin

Calories 163kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 tablespoon powdered peanut butter
• 1 tablespoon coconut flour
• 1 tablespoon ground flaxseed
• 1 egg
• 1/4 teaspoon baking powder
• 1/4 teaspoon vanilla extract
• 1/2 teaspoon vanilla liquid stevia or sugar substiute of your choice
• 1/4 cup water plus 1 tablespoon

Instructions

• Whisk all ingredients together.
• Spray a 7 ounce ramekin with nonstick cooking spray. Pour the batter into the ramekin.
• Microwave for 1 minute 30 seconds or bake at 350 degrees for 25 minutes or until a toothpick in center comes out clean.
• Enjoy immediately!

Notes

3 g net carbs

This recipe was first published in October 2013.

Midlife Macros™ Approved 

Nutrition

Serving: 1muffin | Calories: 163kcal | Carbohydrates: 9g | Protein: 12g | Fat: 9g | Sodium: 65mg | Potassium: 2mg | Fiber: 6g | Sugar: 2g | Vitamin A: 26IU | Vitamin C: 0.02mg | Calcium: 12mg | Iron: 0.04mg

The post Sugar Free Low Carb Keto Peanut Butter Mug Muffin appeared first on Sugar-Free Mom.

Easy Low Carb Cranberry Salsa (Keto, Sugar-Free, No-Cook Holiday Appetizer)

If you’re following a keto diet or low-carb diet during the holiday season, this Easy Low Carb Cranberry Salsa is about to become one of your favorite go-to recipes.

It’s fresh, colorful, bursting with sweet flavors and savory flavors, and best of all — it requires just 7 simple ingredients and no cooking at all.

When it comes to holiday meals, especially Thanksgiving dinner, Christmas gatherings, and holiday parties, appetizers often get overlooked.

Between the turkey, sides, and desserts, the oven is usually working overtime. That’s why I love having a no-cook keto appetizer like this one ready to go.

This recipe delivers everything you want in a healthy cranberry sauce–style appetizer: bright flavor, festive color, and a refreshing contrast to heavier dishes — all without added sugar, sugar alcohols, or complicated prep.

Why You’ll Love This Easy Cranberry Salsa

This is not a traditional cranberry sauce, and that’s what makes it special.

Instead of a cooked, canned version loaded with sugar or corn syrup, this fresh cranberry salsa uses whole berries, fresh herbs, citrus, and a natural sweetener to balance the tartness.

Here’s why it works so well:

• No cooking required — perfect when your oven is full
• Made in minutes using a food processor
• Naturally sugar-free cranberry sauce–style recipe
• Keto-friendly sauce with very low g net carbs
• Works for low-glycemic, South Beach Diet, and low-carb meal plans
• Easy to customize based on taste buds
• A beautiful perfect addition to any thanksgiving table

If you’re a big cranberry fan like I am, you’ll appreciate how this recipe highlights the natural brightness of cranberries without masking them with excess sweetness.

How to Make Easy Low Carb Cranberry Salsa

You’ll need a food processor, a cutting board, and about 10 minutes.

Step-by-Step Summary of the Steps

1. Add whole cranberries to a food processor and pulse just until chopped — do not puree.
2. Transfer to a bowl.
3. Stir in green onions, cilantro, jalapeño, lemon juice, sea salt, and sweetener.
4. Cover in an airtight container.
5. Refrigerate for at least 3 hours or overnight for best flavor.

That’s it.

The flavors continue to develop the longer it rests, making it ideal for make-ahead holiday meals.

Fresh Cranberries vs. Canned Version

Most people grew up with canned cranberry sauce, and while it’s nostalgic, it’s also packed with sugar and offers very little nutritional value.

This homemade cranberry sauce alternative keeps the cranberries raw, which preserves their texture and gives this salsa its signature pop.

You can find fresh cranberries at the grocery store throughout the fall and winter months. If you’re using frozen cranberries, simply thaw them to room temperature and drain off any excess liquid before starting.

Ingredient Notes & Flavor Options

This recipe uses simple ingredients you may already have on hand, but there’s also room to adjust based on preference.

Feel free to place the entire recipe over a block or two of cream cheese and serve with my savory Low Carb Herb Biscotti or Keto Crackers or even on this Quick Keto Toast. 

Sweetener Options

I prefer monk fruit or a low-carb sweetener like lemon stevia for a clean taste and low glycemic index. Start small and adjust — cranberry recipes always benefit from tasting and tweaking.

You can also experiment with:

• Your sweetener of choice
• A blend of monk fruit and stevia
• Avoiding sugar substitutes that contain maltodextrin

Citrus Flavor

This recipe uses lemon juice, but you can swap or enhance with:

• Orange zest
• A splash of orange juice (very small amount)
• Lime juice for extra brightness
• A drop of vanilla extract or little orange extract for warmth

Heat Level

For those who like a little heat, jalapeño is perfect. Adjust to:

• Mild (remove all seeds)
• Medium heat
• Or skip entirely if serving a crowd

Serving Ideas for Holiday Meals

This low-carb cranberry salsa is incredibly versatile.

Classic Option

• Spoon over cranberry cream cheese dip
• Serve with low carb tortillas, keto crackers, or celery sticks

Dairy-Free Option

Pair with low-carb meal platters

Serve on cucumber rounds

Holiday Spread

• Use as a topping for holiday turkey
• Add to leftover turkey wraps
• Serve alongside other keto recipes and appetizers

It’s also a great way to use up leftover cranberry sauce ideas — though I doubt you’ll have leftovers for long.

Storage Tips

Store this healthy cranberry sauce–style salsa in an airtight container in the refrigerator for up to 5 days. The flavors deepen over time, making it even better the next day.

Nutrition & Diet Notes

This recipe fits beautifully into a keto lifestyle, low-carb journey, and even weight-loss focused plans thanks to its low calorie count and minimal carbohydrates.

• Very low net carbs
• Naturally low glycemic index
• Supports weight loss goals when paired with protein and fat
• No raw honey, no refined sugar, and no artificial fillers

As always, nutritional information is provided as a courtesy and is not medical advice.

Can I make this ahead of time?

Yes! In fact, it tastes better after sitting for a few hours or overnight.

Can I use orange instead of lemon?

Absolutely. Try fresh orange zest or a tiny splash of juice for a sweeter profile.

Is this like traditional cranberry sauce?

Not exactly — this is fresher, brighter, and more versatile, closer to a cranberry relish or salsa than a keto cranberry sauce recipe.

Can I add chia seeds?

You can, but I prefer the texture without them.

Whether you’re serving it at Thanksgiving, Christmas, or a New Year’s gathering, this is a great option for anyone wanting a flavorful, keto-friendly appetizer that everyone — low carb or not — will enjoy.

Scroll to the bottom of the page for the complete printable recipe card, ingredient amounts, and serving size details.

Low Carb Keto Cranberry Salsa

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Low Carb Cranberry Salsa

This Easy Low Carb Cranberry Salsa proves that holiday food doesn’t need to be complicated, sugar-loaded, or stressful. With just a handful of ingredients and no cooking required, it’s one of the easiest ways to bring something fresh, festive, and beautiful to the table.

Prep Time 5 minutes minutes

Servings 12 @ 2 tbsp each

Calories 11kcal

Author Brenda Bennett |Sugar Free Mom

Ingredients

• 8 ounces cranberries fresh or frozen and thawed
• 1/3 cup green onions chopped
• 1/4 cup cilantro fresh, minced
• 1 jalapeno seeds removed, minced
• 2 tbsp lemon juice
• 1/2 tsp sea salt
• 1/2-1 tsp lemon stevia or to taste

US Customary – Metric

Instructions

•  Place cranberries in a food processor and process until just chopped, not pureed.
• Place chopped cranberries in a bowl and stir in remaining ingredients.
• Cover and refrigerate 3 hours or overnight.
• Serve over cream cheese with low carb crackers or serve onto slices of cucumber for a dairy free appetizer. 

Video

Notes

2 g net carbs per serving. One serving is 2 tablespoons.

Midlife Macros™ Approved! 

This recipe was first published in November 2018.

Nutrition

Serving: 1serving @ 2tbsp | Calories: 11kcal | Carbohydrates: 3g | Protein: 0.2g | Fat: 0.04g | Saturated Fat: 0.004g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Sodium: 98mg | Potassium: 30mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 6mg | Calcium: 4mg | Iron: 0.1mg

The post Easy Sugar Free Low Carb Keto Cranberry Salsa Recipe appeared first on Sugar-Free Mom.

Easy Brussels Sprout Salad

Low Carb Pecan Cranberry Brussels Sprout Salad has been a reader favorite since I first published it back in 2015, and today it’s getting a fresh, long-overdue update—because this tasty salad deserves to shine on every modern low-carb holiday table.

It checks every box: super quick, packed with flavor, loaded with vitamin C and vitamin K, high in fiber, satisfying crunch, no cooking required, and perfect for both weekday lunches and special-occasion meals.

And now? Even better.

I’ve added updated ingredient notes, more flavor variations, ways to boost protein, midlife-macro friendly adjustments, holiday meal prep tips, and I’ve woven in so many of my readers’ favorite ingredients—sunflower seeds, goat cheese, dried cranberries, pomegranate seeds, feta, shaved parmesan cheese, and more.

It’s the perfect hearty salad that works as a full meal (just add your favorite protein) or a bright, fresh side dish next to turkey, roast beef, or ham.

A Little Life Update — 10 Years in Our Country Home

I first published this recipe the same year we moved into our home in the country—hard to believe that was already ten years ago.

I still remember making this recipe for the very first time in my new kitchen. It was the very first food photo shoot I ever did in this house, and at the time, I was sharing my office/schoolroom with the kids.

The light poured in through those big windows, and for the first time in years of blogging, I felt like the photography was effortless. Minimal editing, crisp colors, and vibrant greens from the shaved Brussels sprouts… it felt like a small personal victory in the midst of a huge life transition.

Life in the country brought new rhythms—longer commutes, peaceful mornings, more gas station stops than I was used to, new favorite local grocery stores, and a lot more appreciation for simple meals that could be made fast on busy homeschooling days.

And even now, a decade later, I still love how this salad fits perfectly into real-life chaos: a handful of pantry ingredients, a sharp knife or a shredding blade in the food processor, a large mixing bowl, and 15 minutes.

The floors, the walls, the rooms, and yes—even the salad bowl—have changed over the years. But this salad? Still just as good, still just as easy, and still one of my favorite “good recipes” that always works.

Why Brussels Sprouts Make the Perfect Low-Carb Salad

If you’ve never tried raw Brussels sprouts in a salad, you might be surprised at just how delicious and versatile they are.

When shaved thin—either with a sharp knife, a mandolin, or the shredding blade in your food processor—they turn into a crisp, shredded base that tastes like a sweeter, fresher version of cabbage. They hold up beautifully in a vinaigrette, don’t wilt, and stay crunchy even after sitting in the fridge for hours.

Other reasons to love shaved Brussels sprouts:

• They’re naturally low in carbs (great for keto diets or low-carb recipes).
• They’re loaded with vitamin C, vitamin K, and fiber.
• They pair well with both sweet ingredients (dried cranberries, crisp apple, pomegranate seeds) and savory ingredients (shaved parmesan cheese, goat cheese, blue cheese, feta cheese, toasted pecans, sunflower seeds).
• They’re filling and hearty—truly a main dish salad when you add protein.
• They’re one of the easiest ways to create a festive holiday salad with zero cooking.

And yes—if your stomach is sensitive, you can always give the sprouts a very quick blanch in salted boiling water, just 1–2 minutes, then plunge them into ice water. This keeps them bright green, crisp, and easier to digest.

The Dressing: Simple, Zesty, and Packed with Flavor

This recipe uses a classic vinaigrette made with:

• finely chopped shallots
• one garlic clove
• Dijon mustard
• red wine vinegar (or white wine vinegar or balsamic vinegar—your choice)
• extra virgin olive oil
• sea salt and pepper

It’s the kind of dressing that tastes like something you’d get at a specialty salad shop—bold, tangy, delicious, and perfect for grabbing onto those thin shreds of sprouts. You can also play with variations:

• Add chopped fresh herbs for brightness.
• Swap red wine vinegar for lemon juice if you prefer a citrus-forward flavor.
• Add a pinch of red pepper flakes for heat.

Flexible Add-Ins (Use What You Love!)

I wanted this updated post to reflect all the delicious ways you can make this salad your own. Here are the best add-ins based on reader favorites, holiday ingredients, and the keywords from your original post:

Crunch Options

• Toasted pecans
• Sunflower seeds
• Chia seeds (sprinkle just a little bit)
• Seed mixture blends
• Walnuts

Sweet Options

• Dried cranberries (apple-juice infused are great)
• Pomegranate seeds
• Crisp apple, finely chopped (if you want a little more natural sweetness)

Cheese Options

All optional, but wonderful:

• Blue cheese (now optional)
• Feta cheese
• Goat cheese
• Shaved parmesan cheese
• Blue cheese crumbles (use sparingly for balance)

Protein Add-Ins for a Full Meal

• Grilled chicken
• Leftover turkey
• Rotisserie chicken
• Salmon
• Hard-boiled eggs
• My midlife macro-friendly whey protein dressing trick (mix whey into the vinaigrette!)

Just one or two of these additions can easily turn this salad into a high-protein, low-carb full meal.

Meal Prep & Holiday Tips

This salad is a holiday salad hero. Here’s why:

• It doesn’t wilt.
• It stays crunchy for 1–2 days in the fridge.
• It looks beautiful in a large bowl on the table.
• It balances richer holiday dishes perfectly.
• It’s a great low-carb alternative to traditional sweet holiday sides.

And if you’re following my Midlife Macro Method™, this salad fits beautifully into your plan. It’s naturally moderate-fat, low-carb, and can easily become high-protein with a simple addition of grilled chicken or salmon.

Even your holiday maintenance day can include this if you add a little apple or extra dried cranberries.

You can lower the carbs and natural sugar by removing the dried cranberries.

The nutrition info would be:

Calories: 187

Fat: 17.2g

Carbs: 8.6g

Fiber: 2g

Protein: 4.3g

Net Carbs: 6.6g

Easy Low-Carb Brussels Sprout Salad

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Easy Low Carb Pecan Cranberry Brussels Sprout Salad

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 6 servings

Calories 146kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 tbsp shallots finely chopped
• 1 garlic clove minced
• 1 tbsp Dijon mustard
• 1 tbsp red wine vinegar
• 3 tbsp extra virgin olive oil
• 1/4 tsp sea salt
• 1/8 tsp pepper
• 12 ounces Brussels Sprouts
• 1/4 cup pecans coarsely chopped, toasted
• 1 tbsp dried cranberries I used apple juice infused from Whole Foods
• 1/4 cup blue cheese crumbled Optional

Instructions

• Combine the first 7 ingredients together in a small bowl and set aside.
• Cut off stem of Brussels sprouts and outer leaves and discard. Thinly slice and place in a large bowl.
• Add pecans, optional blue cheese and cranberries.
• Pour in dressing and toss together.
• Enjoy immediately or refrigerate until ready to serve.

Notes

5 g net carbs

This was first published in November 2015.

Nutrition

Serving: 1serving | Calories: 146kcal | Carbohydrates: 8g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 133mg | Potassium: 252mg | Fiber: 3g | Sugar: 3g | Vitamin A: 430IU | Vitamin C: 49mg | Calcium: 29mg | Iron: 1mg

The post Easy Low Carb Pecan Cranberry Brussels Sprout Salad appeared first on Sugar-Free Mom.

Keto Peanut Butter Cups Recipe (Sugar-Free, Low Carb, Better than Reese’s!)

Halloween is days away, and if you’re anything like me, this is the time of year when the candy bowls, office treats, and bright orange Reese’s wrappers seem to multiply on every surface. It’s tempting, it’s nostalgic, and it can trigger that old sweet-tooth spiral faster than any other holiday.

But here’s the truth: you don’t have to white-knuckle your way through Halloween and you don’t have to “miss out” either—not on chocolate, not on peanut butter, and definitely not on your favorite combo of all time.

These creamy, sugar-free Keto Peanut Butter Cups taste just like a Reese’s (honestly… better) but won’t send your blood sugar on a rollercoaster or leave you with regret, cravings, and a carb hangover.

They’re made with simple ingredients, no artificial flavors, and no sugar alcohols, and they come together easily using a silicone mold or muffin liners.

This is the kind of low-carb sweet treat that lets you stay committed to your goals and enjoy something fun and delicious during candy season.

So before those Halloween cravings pull you toward the candy aisle—make a batch of these at home and keep them chilled for when that moment hits. You’ll be glad you did.

Why You’ll Love This Low-Carb Peanut Butter Cup Recipe

Perfect for keto dieters, low-carb lifestyles, and Halloween candy swaps

Tastes like a Reese’s, without sugar or junk ingredients

Just 5 simple ingredients

No sugar alcohols and no artificial flavoring

Won’t spike your blood sugar

Freezes beautifully for portion-control

Ingredients You Need

• Sugar-free chocolate chips or chocolate bar (look for cocoa butter in ingredients)
• Coconut oil
• No-sugar-added natural peanut butter (or swap almond butter/sunflower butter)
• Vanilla extract
• Vanilla liquid stevia (or powdered erythritol/monk fruit sweetener)
• Tip: Silicone muffin cups make them pop right out, but paper liners work too.

How to Make Your Own Peanut Butter Cups (Step-by-Step)

1. Melt chocolate with coconut oil in a microwave-safe or heatproof bowl.
2. Add a thin layer to molds or a muffin liner and coat the sides.
3. Freeze for 15 minutes.
4. Melt peanut butter with remaining coconut oil, add vanilla and sweetener.
5. Spoon into hardened chocolate cups and freeze again.
6. Cover with remaining chocolate and freeze until firm.
7. Pop out, enjoy, and store in the fridge or freezer.

Full recipe card and printable nutritional information label is below.

MAKE IT MIDLIFE MACRO METHOD™ FRIENDLY (DEFICIT-DAY OPTION)

If you’re following my Midlife Macro Method™ and want a lower-fat option for deficit days, try this swap:

• Reduce coconut oil in the filling by half
• Use powdered peanut butter (PB2-style) for part of the filling to lower fat and calories
• Keep serving size to 1, and pair with a high-protein meal or snack

Same flavor. Same satisfaction. Better alignment for your fat-loss phase.

Can I use unsweetened chocolate?

You could use unsweetened chocolate but you will need to add much more low carb sweetener since it won’t be sweet at all.

I don’t recommend using unsweetened chocolate as it doesn’t have much milk fat which provides that famous taste of milk chocolate. It could be bitter if using unsweetened chocolate.

Can I use dark chocolate?

You can use dark chocolate instead of the sugar-free chocolate bars or chips I used for this recipe. The higher the cocoa butter in the chocolate bar, the less sugar and carbs it has. I recommend 85% dark chocolate.

Do I have to use silicone muffin cups?

You don’t have to use silicone muffin cups, it just makes it easier to remove these peanut butter cups. If you use a metal muffin tin, use a paper liner in each for easy removal.

Can I swap the sweetener?

Avoid granulated sweeteners in the filling—use powdered Allulose or monk fruit, or stick with liquid stevia for smooth texture.

Can I make this nut free?

If you’re not a peanut butter fan or you have dietary restrictions, you could certainly make these with another nut butter of choice like almond, macadamia or even cashew. Also you could make these nut free by using Sunflower seed butter as an alternative.

Brenda’s Best Tips:

I purchased silicone molds to make traditional looking peanut butter Reese’s cups.

You can use any peanut butter you like but I like this natural peanut butter as it still contains salt. If you use a no salt peanut butter I would suggest adding in sea salt or these won’t be similar to traditional.

They may soften a little if left out on the counter at room temperature. It’s best to just keep them refrigerated until you want to enjoy them.

If you’ve always liked Reese’s Sugar Free Peanut Butter cups miniatures, check out this recipe Homemade Sugar Free Peanut Butter Cups.

Hope you love them just as much as we do!

More Keto Recipes with Peanut Butter Flavor

Peanut Butter Fat Bombs

Peanut Butter Balls

Peanut Butter Blossom Cookies

3 Ingredient Peanut Butter Fudge

Peanut Butter Mug Cake

Keto Low Carb Peanut Butter Cups

Print

Keto Low Carb Peanut Butter Cups

Halloween doesn’t have to be a sugar trap. With treats like these Keto Peanut Butter Cups, you can stay in control, stay off the blood-sugar rollercoaster, and still enjoy chocolate like a queen.

Servings 12

Calories 259kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 10 oz sugar free chocolate chips
• 4 tbsp coconut oil divided
• 1 cup no sugar added peanut butter
• 1 tsp vanilla extract
• 1/2 tsp vanilla liquid stevia or swap with 1/2 cup of your favorite sugar free sweetener

Prefer mini peanut butter cups? I've got that too!

Instructions

• Melt the chocolate with 2 tablespoons of coconut oil and stir until smooth.
• Place the silcone mold on a baking sheet. Spoon enough chocolate into each mold to cover the bottom and sides, use a pastry brush to cover sides. You will use about half the melted chocolate for this, remaining will be to cover the tops of each cup. Freeze for 15 minutes. 
• While that is in the freezer, melt the peanut butter and the remaining coconut oil together and stir until smooth. Stir in the vanilla extract and stevia. Taste and adjust if needed.
• Evenly spoon the peanut butter mixture into the frozen chocolate cups. 
• Freeze again for 15 minutes.
• Cover each with remaining chocolate and freeze again for 1-2 hours. Pop out of molds and enjoy!
• Store in an airtight container in the fridge for up to 2 weeks or freezer for up to 3 months. They soften at room temperature since there are no stabilizers or artificial additives.

Video

Notes

 6 g net carbs

This recipe was first published in March 2018.

Nutrition

Serving: 1pb cup | Calories: 259kcal | Carbohydrates: 7g | Protein: 7g | Fat: 23g | Saturated Fat: 10g | Cholesterol: 1mg | Sodium: 70mg | Fiber: 1g | Sugar: 1g

The post Sugar Free Low Carb Keto Peanut Butter Cups Recipe appeared first on Sugar-Free Mom.

The Best Peanut Butter Cookie Dough

This is a classic low carb, keto-friendly fat bomb recipe that’s perfect for anyone transitioning away from a low-fat or Standard American Diet (SAD) and learning to embrace healthy fats again.

These truffles are made with simple ingredients like almond flour, coconut oil or butter, sugar-free chocolate chips, and unsweetened peanut butter for that nostalgic cookie dough texture we all love. 

Just 3 grams net carbs per keto cookie dough truffles. All nutritional information is located at the bottom of this page on the printable recipe card. 

Keto Fat Bombs

Why Classic Keto Works (Why I Had to Adjust in Midlife)

For years, I thrived on a classic keto diet—about 75% fat, 20% protein, and 5% total carbs. It was life-changing. Here’s the post I wrote all about my 6 week results with before and after pics!

Coming from decades of low-fat diet messaging, I finally learned how fat could be fuel instead of something to fear. Recipes like these keto fat bombs were a huge part of that journey because they helped me stay satisfied, reduce cravings, and make a sugar-free lifestyle sustainable.

But when perimenopause hit, everything shifted.

Even though I was eating clean, low carb, and sugar free, I started gaining weight for the first time in years. The same high-fat approach that once worked so well began working against me. My metabolism and hormones needed a new strategy.

The Midlife Macro Method™: A Moderate-Fat, High-Protein Approach

That’s when I created my Midlife Macro Method™ (MMM) — a nutrition approach specifically designed for women in perimenopause and menopause who want to balance hormones, build lean muscle, and maintain a healthy weight without extreme dieting.

In the MMM framework, I still enjoy healthy fats like those in these truffles, but the ratios are more balanced:

• Protein: 40–45% of calories (at least 100g daily)
• Carbs: 30–50g carbs per day
• Fat: 50% on most days, about 50-70 g fat with one higher-fat maintenance day each week

That moderate-fat approach made all the difference.

Within two months, I lost the 15 pounds I had gained during perimenopause—without medication, just by aligning my macros to support my changing hormones.

You can learn more about how I made that shift (and follow my meal plans!) in my new cookbook, Good, Better, Best, which released September 23, 2025. The first two meal plans in the book actually apply this very strategy.

How to Adapt These Chocolate Chip Cookie Dough Truffles for Midlife Macros

If you love these classic keto truffles for a delicious treat, but want to make them Midlife Macro friendly, here are a few easy swaps and adjustments:

• Swap some fat for protein: Replace half the butter or coconut oil with ¼ cup Greek yogurt or cottage cheese to boost protein while keeping that creamy texture.
• Add protein powder or collagen: Mix in 1–2 tablespoons of unflavored whey or collagen peptides to increase protein per truffle.
• Lighten the chocolate coating: Use a thinner drizzle of melted dark chocolate instead of a full dip, or skip it entirely if you want to save fat grams.
• Choose a lighter nut butter: Use powdered peanut butter mixed with water or almond butter to reduce total fat while keeping flavor.

If you want an already-balanced MMM version, try my Peanut Butter Yogurt Bites recipe — high protein, moderate fat, and just as satisfying!

Why These Ingredients Work

• Peanut Butter (or Sunflower Butter): Adds creaminess, flavor, and healthy fats. For nut-free, sunflower butter works beautifully.
• Almond Flour or Sunflower Seed Meal: Creates the cookie dough texture without grains or gluten.
• Butter or Coconut Oil: Provides satiating fat; coconut oil also adds mild sweetness.
• Monk Fruit Allulose Sweetener: A sugar-free option that blends well and stays smooth, unlike erythritol, which can crystallize.
• Sugar-Free Chocolate Chips: Choose brands like Lily’s or Hu that are stevia or allulose sweetened.
• Vanilla Extract & Liquid Stevia: Enhance sweetness without sugar.

These simple, low carb ingredients make the perfect edible cookie dough bites for your freezer stash or to enjoy straight from the fridge when sweet cravings hit.

As many of you all ready know, my youngest son has these allergies and my oldest has a peanut allergy. It’s very easy to sub the peanut butter in these delicious truffles! I’ve successfully made these with sunflower seed butter and both versions are incredibly tasty!

Creating recipes that can accommodate many of us with allergies and those of us who choose to eat sugar-free and low carb for health reasons, is what I strive for here.

Not only is my priority sugar-free recipes, but also I try to make them as  low carb as I can and gluten free since this how I eat on a daily basis and what makes my body feel at it’s best.

My family ate these truffles up in a matter of days! I think they will be a new favorite of yours as well!

Classic keto fat bombs like these easy keto cookie dough truffles are a great way to start your low carb or ketogenic journey — especially if you’re transitioning away from a low-fat or sugar-heavy diet.

But as your body changes, your macros may need to change too. I learned that firsthand in perimenopause, and now I help women do the same through my Midlife Macro Method™ and my new cookbook, Good, Better, Best — where I share the exact strategies and meal plans that helped me lose 15 pounds in 2 months and keep it off.

So, whether you’re enjoying a fat bomb or an MMM-friendly yogurt bite, remember: your nutrition can evolve with your season of life — and it can still be absolutely delicious.

Can I turn this edible keto cookie dough into keto cookies?

While this raw cookie dough is delicious as a sweet treat, it may not work to make keto chocolate chip cookies since I haven’t tested it out myself. I would think you would need raw eggs to make this sugar free cookie dough recipe into actual cookies. 

This recipe was intentionally designed as edible cookie dough, which means the ingredient ratios create a creamy, truffle-like texture rather than a structure that spreads and crisps in the oven to create finished cookies.

How should I store these keto truffles?

Because these are no-bake cookie dough bites, they keep best in an airtight container in the refrigerator for up to 10 days. For longer storage, freeze in a parchment-lined container or bag for up to 3 months.

If you store them in the freezer, let them sit at room temperature for 5–10 minutes before enjoying for the perfect chewy, cookie dough texture.

Can I make them dairy free or nut free?

Absolutely! This recipe was created to be adaptable for allergies and preferences.

• For dairy free: Use coconut oil instead of butter and unsweetened almond or coconut milk.
• For nut free: Swap peanut butter and almond flour for sunflower seed butter and coconut flour.
• For MMM version: Keep the dairy (Greek yogurt or cottage cheese) but lighten the total fat for a balanced macro profile.

You’ll still get a rich, satisfying sugar-free truffle made from wholesome, simple ingredients that keep your sweet cravings in check — no added sugar required.

Sugar-Free Low Carb Peanut Butter Keto Cookie Dough Bites

Print

Sugar-Free Peanut Butter Cookie Dough Truffles (Low Carb, Keto)

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 24

Calories 168kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1 cup peanut butter unsweetened or sunflower seed butter for nut free option
• 1/2 cup butter softened or coconut oil, room temperature or see notes above for MMM™ adapting
• 1/2 cup Monk Fruit Allulose sweetener or another granulated sugar free sweetener
• 2 tbsp almond milk unsweetened or use coconut milk for nut free option
• 1 tsp vanilla extract
• 1 tsp vanilla liquid stevia
• 3/4 cup almond flour or sunflower seed meal for nut free option
• 1/2 tsp salt
• optional: sugar-free chocolate chips like Lily’s Sweets

Outer Coating

• 8 ounces unsweetened baking chocolate I used Ghiradelli
• 1/2 tsp chocolate liquid stevia

Optional: peanut butter drizzle

• 1/4 cup peanut butter unsweetened
• 2 tsp coconut oil melted

Instructions

• In a stand mixer combine the peanut butter, butter and sweetener and blend until smooth.
• Stir in the almond milk, vanilla extract and liquid stevia until combined well.
• Last whisk the almond flour and salt together and blend on low in the stand mixer until everything looks well incorporated.
• If you are using optional chocolate chips, stir them in gently now.
• Scoop 24 portions using a cookie scoop and place onto a parchment-lined cookie sheet. Roll into balls and refrigerate 30 minutes.
• Roll each into a nice round ball and refrigerate for 30 minutes while you make the outer chocolate coating.
• To make the outer chocolate coating, Melt chocolate in 30-second intervals in a glass bowl (or use a double boiler). Once smooth, stir in chocolate liquid stevia and taste for sweetness.

  Dip each truffle into the melted chocolate and return to the parchment paper. Chill until firm.
• Once hardened, if using peanut butter drizzle stir the ingredients together and drizzle over the chocolate coating.
• Keep refrigerated until ready to serve.

Video

Notes

Nutrition Info does not include peanut butter drizzle but does include the needed outer chocolate coating.

3 g net carbs per truffle

This recipe was first published in Feb of 2016.

For those following my Midlife Macro Method™, these sugar-free truffles can easily be adjusted to fit your goals:

• Classic Keto: Full butter or coconut oil = 15g fat per truffle.
• MMM Version: Replace half the butter with Greek yogurt or add protein powder = closer to 8–9g fat and 8–10g protein per truffle.

That’s the beauty of this lifestyle — it’s flexible. Whether you’re following a high-fat keto phase or a moderate-fat, high-protein midlife phase, recipes like these can evolve with you.

 

Nutrition

Serving: 1truffle | Calories: 168kcal | Carbohydrates: 5g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Cholesterol: 10mg | Sodium: 121mg | Potassium: 78mg | Fiber: 2g | Vitamin A: 120IU | Calcium: 20mg | Iron: 1.8mg

The post Sugar Free Keto Peanut Butter Cookie Dough Truffles appeared first on Sugar-Free Mom.

Quick Easy Paleo Snickerdoodles

I’ve been making no bake recipes for years because, honestly, I prefer cooking to baking. I don’t always have a lot of time for fancy desserts or complicated steps like using a double boiler or oven-proof skillet.

Quick desserts are my favorite kind of desserts. That’s why a no bake truffle like these are such a lifesaver—they look impressive, taste indulgent, and yet take less than 10 minutes of actual prep time.

Why These Fit Into a Low Carb Lifestyle

Each truffle has just 1g net carbs, making them an ideal low-carb dessert or snack. They’re naturally gluten-free, grain-free, and free of refined sugar.

Thanks to the balance of protein powder, healthy fats from nut butter, and low-carb sweetener, these truffles help balance blood sugar while satisfying your sweet tooth. Full nutritional information is located at the bottom of this page on the full printable recipe card. 

As a Certified Nutritional Therapy Practitioner, I designed this recipe to provide not just flavor but also function. Instead of spiking your blood sugar like traditional cookies or candy, these truffles help keep energy steady.

Serving Ideas

• Holiday Parties – Arrange with other fancy desserts like cheesecake bites, snickerdoodle skillet cookies, and cookie dough truffles.
• On the Go – Toss a few in a small bowl or pack them for travel.
• Dessert Platter – Pair with keto snickerdoodle cookies or low carb brownies.
• Gift Giving – Wrap in a small box for a thoughtful, sugar-free holiday gift.

Why You’ll Love These Sugar-Free Paleo Snickerdoodles 

• No Bake – No oven, no stove, no long bake time. Just mix, roll, and coat in chocolate.
• Simple Ingredients – Nut butter, protein powder, monk fruit sweetener, cinnamon, and sugar-free chocolate chips. That’s it!
• Keto & Paleo Friendly – No refined sugar, no gluten, no grains, and absolutely no added sugar.
• Quick & Easy – Takes just minutes to put together. Perfect for when you don’t have a lot of time.
• Portable – Keep them in an airtight container and you’ve got a protein-rich snack ready anytime.

They also make a fabulous holiday season dessert. Imagine a platter of these bite-sized truffles next to your favorite keto snickerdoodle cookies, chocolate bars, or fat bombs—a spread that looks like it took hours, but really was stress-free and quick.

Ingredients You’ll Need

Here’s what goes into these keto snickerdoodles:

• Nut Butter – I used macadamia nut butter, but almond butter, sunflower butter, or another seed butter works too.
• Protein Powder – I prefer vanilla protein powder for sweetness and structure, but you can substitute with fine almond flour or even coconut flour. If skipping protein powder, just add a little extra vanilla extract.
• Low Carb Sweetener – My favorite is Monk Fruit Allulose Brown Sugar Substitute, but any low-carb sweetener works.
• Flavor Boosters – Maple extract, vanilla extract, and cinnamon liquid stevia really give these truffles that nostalgic snickerdoodle taste.
• Cinnamon Sugar Mixture – Classic snickerdoodles always have that cozy cinnamon sugar coating. We recreate it here with a mix of cinnamon and a keto-friendly sweetener.
• Chocolate Chips – I use sugar-free chocolate chips for the coating. Dark chocolate or white chocolate also works. Melt them in a microwave-safe glass bowl or double boiler.

Optional mix-ins: a spoonful of coconut oil for smoother chocolate coating, or a sprinkle of protein powder in the coating for a thicker shell.

Variations and Substitutions

These truffles are versatile and can easily be adjusted to your needs:

• Nut-Free – Use sunflower seed butter or coconut butter instead of almond butter.
• Dairy-Free – Stick with coconut oil, coconut flour, and dairy-free protein powder.
• Flavor Swaps – Add warm spices like nutmeg or pumpkin spice for seasonal flavor.
• Different Coatings – Use dark chocolate, white chocolate, or roll in a cinnamon-sugar mixture instead of dipping.
• Extra Protein – Boost with more protein powder or collagen powder.

Tips for Perfect Keto Snickerdoodle Truffles

Store Properly – In an airtight container at room temperature or in the fridge for up to 2 weeks.

Room Temperature Ingredients – Makes it easier to mix.

Use a Cookie Scoop – Ensures even portions and a prettier end result.

Chill Before Coating – If your dough feels too soft, chill the truffles for 10 minutes before dipping.

More No Bake Truffles You’ll Love

I’ve got plenty of no bake delicious desserts on my website for this time of the year.

Each recipe uses simple ingredients, no refined sugar, and quick steps—proof that dessert doesn’t need to take a long time or a lot of effort.

These No Bake Low Carb Keto Paleo Snickerdoodle Truffles are proof that a healthier lifestyle doesn’t mean giving up dessert. With nutrient-dense whole foods like almond butter, coconut flour, protein powder, and monk fruit sweetener, you can indulge in something that tastes like a classic sugar cookie truffle—without the refined sugar or guilt.

The best thing about them? They fit into almost any dietary restriction: keto, paleo, dairy-free, and gluten-free. And whether you’re making them for the holiday season, your first time baking low carb, or just because you’re craving a quick dessert, these little bites will hit the spot.

So go ahead—grab your cookie scoop, parchment paper, and baking sheet, and whip up a batch of these scrumptious truffles. You’ll fool everyone into thinking you spent hours in the kitchen, when really it only took 5 minutes. That’s my kind of dessert.

• No Bake Raspberry (Dairy Free) Truffles
• No Bake Raspberry Cheesecake Truffles
• No Bake (Dairy Free) Peanut Butter Cookie Dough Truffles
• Red Velvet Cheesecake Truffles
• Mint Chocolate Truffles
• No Bake Lemon Cheesecake Truffles
• Chocolate Pumpkin Truffles
• Chocolate Peanut Butter Fudge Truffles

Keto Paleo Snickerdoodles

Print

Sugar-Free Low Carb Paleo Snickerdoodle Truffles

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 12 truffles

Calories 103kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1/2 cup macadamia nut butter
• 1/3 cup vanilla protein powder
• 1/4 cup Monk Fruit Allulose brown sugar substitute or another brown sugar sub
• 1/2 tsp maple extract
• 1/2 tsp cinnamon liquid stevia
• pinch salt
• 2 ounces sugar free chocolate chips Outer Coating

Instructions

• Mix the Base-In a large bowl or stand mixer or food processor, combine the nut butter, protein powder (or almond flour), monk fruit sweetener, cinnamon stevia, maple extract, and a pinch of salt. Blend until smooth and dough-like.
• Shape Into Truffles-Use a cookie scoop or small spoon to portion the dough. Roll between your hands until you form a bunch of little truffles, about 12 total. Place them on a parchment paper-lined baking sheet or cookie sheet.
• Melt the Chocolate-In a microwave-safe bowl or double boiler, melt your sugar-free chocolate chips with a teaspoon of coconut oil, stirring until smooth.
• Dip and Coat-Drop each truffle into the melted chocolate, coating fully with the help of a fork. Tap to remove excess chocolate and place back on the parchment paper.
• Set and Store-Let them set in the fridge until the coating hardens. Store in an airtight container at room temperature or refrigerate for longer storage.

Video

Notes

Net Carbs: 1 g

This recipe was first published in September of 2016 and updated with video in September 2018.

I do recommend flavored cinnamon stevia here to really add the flavor of traditional snickerdoodles, but if you don’t have it, use vanilla stevia and add 1/4 tsp of ground cinnamon.

Nutrition

Serving: 1truffle | Calories: 103kcal | Carbohydrates: 2g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Sodium: 13mg | Potassium: 33mg | Fiber: 1g

The post No Bake Low Carb Keto Paleo Snickerdoodle Truffles appeared first on Sugar-Free Mom.